When it comes to building a well-developed back, lat pulldown variations play a crucial role in targeting different parts of the lats. Two of the most common variations are the wide grip and close grip lat pulldown. While both close-grip and wide-grip lat pulldowns primarily target the latissimus dorsi (lats), but they engage secondary muscles differently.
Wide Grip Lat Pulldown: Focus on the Upper Lats
The wide grip lat pulldown is a popular choice among gym-goers looking to build width in their upper back. This variation involves holding the bar with a wider-than-shoulder grip, which changes the mechanics of the movement.
Muscle Activation
A wider grip (hands spaced beyond shoulder width) places less emphasis on the biceps and more on the upper-back muscles. Due to the wide hand placement, your elbows naturally flare out to the sides as you pull the bar down. This movement pattern places greater emphasis on the upper latissimus dorsi (lats) and the teres major,
In addition to the lats, this grip recruits the teres major (a small muscle above the lats) and the rear deltoids (back of the shoulders) more effectively. You may also feel your trapezius (especially the middle traps) helping to pull your shoulder blades down and together at the bottom of the motion.
This makes wide-grip pulldowns particularly effective for upper lat and upper back development, contributing to a broader back.
Pros:
✔ Builds Upper Lats & Width – Helps create the V-taper look.
✔ Less Biceps Involvement – More focus on back muscles, reducing arm fatigue.
✔ Engages Entire Upper Back – Works traps, rhomboids, and rear delts.
✔ Great for Variation – A fresh stimulus if you’re stuck on close-grip movements.
Cons:
✖ Less Strength – Harder to lift heavy due to weaker leverage.
✖ Shorter Range of Motion – Limits stretch and contraction compared to a close grip.
✖ More Shoulder Stress – Can strain joints if grip is too wide or mobility is poor.
✖ Easier to Cheat Form – Leaning back or swinging reduces effectiveness.
Key Form Tips:
- Keep your elbows pointed outward as you pull the bar down.
- Stop the movement when the bar reaches chin level—pulling lower is unnecessary as it does not provide additional benefit to the targeted muscles.
- Focus on contracting the upper lats throughout the motion.
Close Grip Lat Pulldown: Emphasizing the Lower Lats
Close-grip lat pulldowns use a narrow hand placement and shifts the focus towards the lower portion of the lats. This grip keeps your elbows in front of you as you pull down, allowing for a strong contraction of the lats with assistance from the biceps.
Muscle Activation
With a narrow grip (hands close together or using a V-bar handle), your elbows naturally move in front of your body instead of flaring outward. The biceps and forearm muscles take on more work to help pull the weight.
Lifters often feel a stronger arm involvement with a narrow grip. It also tends to engage the lower lats more intensely and activates muscles like the rhomboids (between your shoulder blades) as stabilizers. Overall, you’re still training your entire back, but you’ll notice more arm assist in the movement.
Pros:
✔ Stronger Pull – Better leverage lets you lift more weight.
✔ More Range of Motion – Allows for a deeper stretch and stronger contraction.
✔Targets Lower Lats – Helps build thickness at the bottom of your back.
✔ Easier on Shoulders – Reduces strain, making it joint-friendly.
Cons:
✖ More Biceps Work – Your arms may fatigue before your lats.
✖ Less Upper-Back Focus – Doesn’t hit the upper lats and rear delts as well as a wide grip.
✖ Grip Fatigue – Forearms may tire first, limiting the set.
✖ Too Narrow = Less Effective – Hands too close can shift focus to arms instead of lats.
Key Form Tips:
- Keep your elbows close to your torso as you pull the bar down.
- Pull the bar all the way down to your chest to fully activate the lower lats.
- Maintain control of the movement, emphasizing the contraction at the bottom.
Reverse Grip Lat Pulldown: A Hybrid Approach
A variation of the close grip pulldown is the reverse grip pulldown, where the palms are facing toward you (underhand grip). This grip affects the exercise in two significant ways:
- It targets the lower lats, similar to the close grip pulldown.
- It increases biceps activation, allowing for greater overall pulling strength and enabling you to use heavier weights.
Because of this additional biceps involvement, the reverse grip pulldown can be a great option for those looking to increase their pulling power while still emphasizing the lower lats.
Finding the Right Grip for You
Instead of choosing just one variation, the best approach is to incorporate all three into your workout routine. Each version targets different areas of the lats and contributes to a well-rounded back development:
- Wide Grip Lat Pulldown → Best for building upper lat width.
- Close Grip Lat Pulldown → Best for emphasizing lower lats.
- Reverse Grip Lat Pulldown → Adds more biceps activation and allows for heavier loading.
Additionally, a strategic way to maximize your training is by cycling through different grip widths over time:
- Week 1 & Week 4: Use the widest grip.
- Week 2 & Week 5: Use a moderate grip.
- Week 3 & Week 6: Use the closest grip.
By rotating your grip every few weeks, you expose your lats to different angles and maximize overall muscle activation.
Listen to Your Body: The Key to Back Growth
At the end of the day, the best lat pulldown grip is the one that you feel working your back the most. It’s not about what the internet says, what your favorite fitness influencer recommends, or what’s written in a research paper—it’s about what engages your muscles best.
If a particular handle or grip position feels great and you can progressively get stronger with it, keep using it. Fitness is not about blindly following trends but about understanding your body and training in a way that delivers results.