Lat Pulldown vs Close-Grip Lat Pulldown
Same machine, same muscles — lats, biceps and mid back. What changes is the handle: a wide bar with an overhand grip or a narrow V-handle with your palms facing each other.
| Lat Pulldown | Close-Grip Lat Pulldown | |
|---|---|---|
| Muscles | lats, biceps, mid back | lats, biceps, mid back |
| Equipment | Cable station | Cable station |
| Entry bar | 1/3 fine from your first workout | 1/3 fine from your first workout |
| Pick it when | You want the classic pulldown with more upper back. | You want a long range and a wrist-friendly neutral grip. |
The main difference
With a wide bar the elbows travel down and out, the range is shorter, and the upper back and rear delts work a bit more. Don't pull the bar behind your neck — bring it to your upper chest with your torso leaning back slightly.
With a close handle the elbows travel down along your sides, the range is longer, and the lats get a bigger stretch at the top. The neutral grip is easy on the wrists and elbows, and the weight is usually a little higher. Gym lore splits them into "width" and "thickness" — in practice the difference is smaller than it sounds: both load the lats well.
Can you do both
Yes: one grip first, the other as a second exercise, or swap them between sessions. That way your back gets load from different angles, and your elbows don't wear out from the same movement every time.
In which programs
Log both in the diary — your estimated max will show which one is growing faster for you.
Prefer Telegram? Open the bot — same diary.