Narrow Grip Lat Pull Down
EquipmentLat Pull Down Machine
TypeCompound
DifficultyBeginner
Primary:Upper Back
Secondary:Biceps, Traps
Tertiary:Forearms, Rear Delts
Stabilizer:Core, Front Delts, Side Delts
📋 How to Perform
- Attach a close-grip V-handle to the lat pulldown and set the knee pad snug over your thighs.
- Grab the handle with your palms facing each other and your arms straight overhead.
- Sit tall with a slight lean back and brace your core.
- Start by pulling your shoulder blades down, then drive your elbows down toward your sides.
- Pull until the handle reaches your upper chest.
- Let the handle rise slowly until your arms are straight and your lats are stretched.
- Repeat for the desired number of reps.
⚠️ Common Mistakes to Avoid
- Leaning far back and swinging to start each rep, which turns the pulldown into a momentum row.
- Letting the stack yank the arms up, which loses control at the top where the lats are stretched.
- Leaving the knee pad loose, which lets the body lift off the seat as the weight gets heavy.
