What muscles does the Close-Grip Lat Pulldown work?

The Close-Grip Lat Pulldown mainly works the lats and biceps.

How many sets and reps of the Close-Grip Lat Pulldown?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Close-Grip Lat Pulldown?

Archer Pull-Up, Barbell Bent-Over Row, Barbell Rack Chin and Barbell Underhand Bent-Over Row work the same main muscle.

Close-Grip Lat Pulldown

Using a close neutral attachment, pull to the chest to bias the lower lats and biceps.

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Demo video from YouTube, played in its own player.

Muscles worked: Lats, Biceps
Equipment: Cable
Movement: Pull

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the lats, for when the cable is taken or you want a change.

Questions

What muscles does the Close-Grip Lat Pulldown work?: The Close-Grip Lat Pulldown mainly works the lats and biceps.
What equipment do you need for the Close-Grip Lat Pulldown?: A cable.
How many sets and reps of the Close-Grip Lat Pulldown?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Close-Grip Lat Pulldown?: Archer Pull-Up, Barbell Bent-Over Row, Barbell Rack Chin and Barbell Underhand Bent-Over Row work the same main muscle.

Program it for your clients

Coaches add the Close-Grip Lat Pulldown to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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