Back, Hyperstrike Exercise Videos

Narrow-Grip Lat Pulldowns

Narrow-Grip Lat Pulldowns

[Elite_video_player id=”186″]

Muscle Groups
  • Back
  • Latissimus dorsi (“Wing” muscles) strength
  • Biceps strength


Narrow grip lat pulldowns strengthen the lats, rhomboids, trapezius, posterior delts and biceps. The narrow grip can be performed with a pronated (overhand) or supinated (underhand) grip. Narrow grip lat pulldowns define and shape the back.


  • Start with your hands on the bar at shoulder-width, arms straight and palms facing forward.
  • Pull the bar straight down under your chin, toward the top of your chest.
  • Keep your chest up and your elbows out to the side.
  • Return slowly to the top, with your arms straight again.


  • Pulling the bar down past the upper chest
  • Pulling the elbows too far behind the body instead of straight back and down
  • Dropping the chest down
  • Leaning back excessively
  • Shrugging the shoulders up as you pull down