Close Grip Pulldowns

How to do the Close Grip Pulldowns

Using a narrow grip handle, put your knees underneath the pad, and lean back slightly. Pull the handle down smoothly until it touches the top of your chest. Now extend your arms back to the top.
Spotter Information:
Spotting can be done by pulling the bar down while standing behind the individual.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Back
  • Latissimus Dorsi
  • Rhomboids
  • Biceps Brachii ,Arms
  • V-Grip
  • Cable

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
116.7 lbs10.2 115.6 lbs

What is a good starting weight?

Based on an average weight lifted of 116.7 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 58 lbs and aim for 12-15 reps.

The average one rep max may be miscalculated for some bodyweight exercises due to the number 0 being entered into the 'weight' field.


Workouts Plans with Close Grip Pulldowns

Purpose Type Level
Strength Advanced
Sport Specific Intermediate
Muscular Definition Beginner
Muscular Definition Intermediate
Muscular Definition Beginner
Strength Intermediate
Muscular Definition Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.