Master the Close Neutral Grip Lat Pull-down for Maximum Back Gains

The close neutral grip lat pull-down, or close grip v-bar pull-down, is a mass and strength building exercise which primarily targets the latissimus dorsi (Lats) muscles. But the upper back (Rhomboids) is also heavily stimulated during this exercise because of the close grip bar, plus the biceps and forearms get a good workout since you’re using them to pull the weight.

The close neutral grip pull-down is a popular back exercise and it should be incorporated into every muscle building routine due to its benefits for the upper posterior muscles. There are many cable pull-down variations but using a close grip really hits the lat muscles.

In this Exercise

• Target muscle Group: Latissimus Dorsi
• Type: Strength
• Mechanics: Compound
• Equipment: Cable machine, V-bar
• Difficulty: Beginner

Exercise Instructions

1. Sit on the lat pull-down machine and get into a comfortable position with your legs under the support pads.
2. Grab the v-bar with your arms fully extended.
3. Exhale and pull the v-bar down a few inches short of your mid-chest.
4. Squeeze your shoulder blades together for 2 seconds.
5. Inhale and return the handle to the starting position.
6. Repeat.

Variations & Tips

• You can use two single grip attachments instead of a v-bar.
• You can also place the v-bar over a pull-up bar and do pull-ups instead to work the lats.
• This exercise works the lats and upper back along with biceps and forearms as secondary muscles involved during the movement.
• Don’t be afraid to use heavy weight (8-10 reps) for this exercise because the grip really allows you to utilize more pulling strength.

Watch: How to do a close neutral grip lat pull-down

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