Back · Pulldown and pull-up
One-Cable Close-Grip Lat Pulldown
The One-Cable Close-Grip Lat Pulldown mainly trains your lats. Also working: biceps, upper back and forearms.
One cable
Stable
How to do it
- Kneel under the pulley, both hands on the handle, arms long
- Chest up, lean back slightly and stay there
- Pull the handle to your upper chest, elbows close to your body
- Extend slowly and let your shoulders rise at the top
Coach’s tip
For most people the close neutral grip is the strongest pulldown variation, and it’s easy on elbows and shoulders. When the weight stack runs out, switch to the single-arm lat pulldown.
Setup
Pulley
Pulley at the top
Grip
V-handle or neutral-grip bar
Load
One cable
You need
one of: V-handle, Neutral-grip bar
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (pulldown and pull-up). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the One-Cable Close-Grip Lat Pulldown work?
Mainly the lats. The biceps, upper back and forearms help.
How do I set up the cable machine for the One-Cable Close-Grip Lat Pulldown?
Pulley: Pulley at the top. Grip: V-handle or neutral-grip bar.
What can I do instead of the One-Cable Close-Grip Lat Pulldown?
For the same movement: Pull-Up, Band-Assisted Pull-Up and Kneeling Wide-Grip Lat Pulldown. In DCFT you swap with one tap.
DCFT
The One-Cable Close-Grip Lat Pulldown in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.