Exercise · Back

Independent-arm lat pulldown (close grip)

Machine pulldown exercise that mainly works your back, with help from your biceps. The close neutral grip is usually easier on the shoulders and can make it easier to feel your back. Great if you prefer a guided movement instead of pull-ups.

Doable at all 76 gyms GoSet follows

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The essentials

Sit down and secure your thighs under the rollers.
Grab the innermost nearly vertical handles, palms facing each other.
Pull the handles down while keeping your torso upright.

Muscles worked

Front

Back

Primary: Back
Secondary: Biceps

How to do it

Sit on the plate-loaded lat pulldown machine and lock your thighs firmly under the rollers so you don’t lift off the seat.
Grab the innermost nearly vertical handles, palms facing each other, and lift your chest slightly without over-arching your lower back.
Start the movement by pulling your shoulders down, then bend your elbows to bring the handles toward the top of your ribcage.
Keep your torso upright, without leaning far back or swinging your upper body as you pull down.
Control the way up for 2 to 3 seconds, letting your arms straighten without fully relaxing your shoulders or letting the plates slam.
Breathe steadily: inhale as the weight goes up, exhale as you pull the handles down.

Common mistakes

Letting the machine lift you up
Instead : Lock your thighs tight under the rollers and keep your feet flat on the floor. If your hips lift off the seat when you pull, lower the weight so you can stay fully seated.
Leaning way back to cheat the weight
Instead : Pick a weight you can pull while keeping your torso almost vertical. Think about lifting your chest slightly forward and keeping your ribs over your hips instead of throwing your body back.
Pulling mostly with your arms
Instead : Before bending your elbows, think about pulling your shoulders down away from your ears. Bring the handles toward you by driving your elbows toward your sides instead of just curling with your biceps.
Letting the plates crash at the top
Instead : Keep a bit of tension at the top. Slow down the way up and stop just before the plates rest fully on each other.

Coach tips

Use a controlled tempo, about 1 second to pull down and 2 to 3 seconds up, to better feel your back doing the work.
Keep your eyes forward, not on the floor, to help keep your torso stable and avoid rounding your upper back too much.
If you struggle to feel your back, add a 1‑second pause at the bottom when the handles are close to your ribcage.
To progress, first add reps with the same weight, then bump the load slightly once you can control the movement without swinging.

Variations

Alternating pulldown, focusing on one arm at a time while keeping the other handle at the top, to better feel each side of your back.
Half-range reps in the bottom part of the movement if you want to emphasize the portion where your elbows come in toward your body.
Pulldown with a slight, fixed lean back (no momentum) to change the pulling angle while still staying in control.

Sets and reps

This exercise often shows up for 3 to 4 sets of 8 to 12 reps for strength and size, or 10 to 15 reps with lighter weight to focus on technique and control.

Equipment

Traction dorsale à plaques (iso-latérale)At all 76 gyms GoSet follows

Alternatives for the same muscles

Log your Independent-arm lat pulldown (close grip) sets with GoSet

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Common questions

Should I feel this more in my back or in my biceps?

You’ll feel your biceps for sure, but try to focus on your back. Start by pulling your shoulders down, and think about driving your elbows toward your sides. If you only feel your arms, lighten the weight and slow down the movement.

How low should I bring the handles?

Aim for the top of your ribcage, roughly around upper chest level. You don’t need to pull lower than that; keep your chest up and stop when you feel a solid back contraction without rolling your shoulders forward.

Is it okay if my upper back rounds at the top?

Try to keep your upper back fairly neutral without a big round. If you need to round your back or push your head forward to finish the rep, the weight is probably too heavy or you’re going too high at the top.

What if I feel a weird pain in my shoulder?

Stop the set right away and don’t push through the pain. Talk with a health professional about it before you go heavier or bring this exercise back in.