{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Cable Close-Grip Lat Pulldown",
      "kind": "common"
    },
    {
      "text": "Close-Grip Pulldown",
      "kind": "common"
    },
    {
      "text": "Narrow-Grip Lat Pulldown",
      "kind": "common"
    },
    {
      "text": "Close-Grip Lat Pull Down",
      "kind": "misspelling"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "teres-major",
        "role": "synergist"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "brachioradialis",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-lower",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "extension",
          "adduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "retraction",
          "downward-rotation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "vertical-pull",
      "pull"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "strap"
    ],
    "required": [
      [
        "cable",
        "selectorized-machine",
        "plate-loaded-machine"
      ]
    ]
  },
  "external_ids": {
    "wger": "158"
  },
  "id": "oec:close-grip-lat-pulldown",
  "instructions": {
    "setup": [
      "Attach a straight bar or revolving lat bar to the high pulley of a pulldown machine.",
      "Adjust the thigh pad so your legs are firmly secured with feet flat on the floor.",
      "Grasp the bar with an overhand (pronated) grip, spacing hands closer than shoulder-width apart.",
      "Sit down, anchoring your thighs snugly beneath the pad, and allow your arms to extend overhead with a slight backward lean of the torso."
    ],
    "steps": [
      "Depress and retract your scapulae, initiating the pull by drawing your shoulder blades down.",
      "Drive your elbows down and back close to your sides, pulling the bar smoothly toward your upper chest.",
      "Pause briefly as the bar reaches collarbone level, squeezing your back muscles.",
      "Slowly reverse the motion, extending your elbows with control until your arms are fully extended overhead and your lats are stretched."
    ],
    "breathing": "Inhale at the top while arms are extended; exhale smoothly as you pull the bar down to your chest.",
    "cues": [
      "Lead with your elbows, not your hands.",
      "Keep your chest tall and open.",
      "Drive elbows straight down along your ribs."
    ],
    "common_faults": [
      {
        "fault": "Excessive backward leaning and swinging to use momentum.",
        "correction": "Maintain a stationary, slight torso lean throughout the entire set and control the load with your lats."
      },
      {
        "fault": "Pulling the bar down with the arms while keeping shoulders elevated.",
        "correction": "Set your shoulder blades down and back before your elbows bend."
      },
      {
        "fault": "Flaring elbows wide.",
        "correction": "With a close overhand grip, direct your elbows forward and down in the sagittal plane."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid letting the weight stack yank your shoulders abruptly at the top of the rep.",
        "Do not pull the bar behind the neck."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "weight-stack",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Close-Grip Lat Pulldown",
  "previous_ids": [
    "oec:close-grip-lat-pull-down"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Close-grip Lat Pull Down",
        "url": "https://wger.de/en/exercise/158/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "tuckerm"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:cable-lat-pulldown"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-lat-pulldown"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-neutral-grip-lat-pulldown"
    },
    {
      "type": "substitute-for",
      "target": "oec:close-grip-supinated-lat-pulldown"
    },
    {
      "type": "substitute-for",
      "target": "oec:v-bar-lat-pulldown"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "narrow"
    },
    "load_position": "overhead",
    "position": "seated",
    "range": "full"
  },
  "status": "active",
  "summary": "A vertical pulling exercise performed on a cable machine using an overhand grip inside shoulder width to emphasize shoulder extension and latissimus dorsi recruitment."
}