Is close-grip or wide-grip better for lat pulldown?
Let's learn how wide-grip lat pulldown shapes your V-taper and how close-grip builds thickness and settle this gym debate once and for all. That burning question you've had mid-set when staring at the pulldown station - "Should my hands be closer or wider?" - isn't about right vs. wrong. It's about what's right for YOUR back's unique structure, mobility, and development needs.
Like your fingerprint, your ideal grip width depends on factors like shoulder anatomy, muscle imbalances, and whether you're chasing width (wide grip) or thickness (close grip). At Major Fitness, we've found that most lifters benefit from cycling through both grips - it's not about picking one and sticking with it forever, but instead strategically using each variation to attack your back from all angles.
Here are some breakdowns and tips that help you move beyond guesswork and 'bro science.
The Grip War: Breaking Down the Battle
Wide-Grip = Your "Wingspan Builder"
- Best for: That coveted V-taper
- Feels like: Stretching a rubber band across your outer back
- Pro tip: Go 1.5x shoulder width – any wider and most lifters cheat with forward lean
Close-Grip = Your "Thickness Weapon"
- Best for: Density that shows from the side
- Feels like: Zipping up a tight jacket with your lats
- Pro tip: Use a neutral (palms-facing) grip to spare your shoulders
Execution Masterclass
Wide-Grip Pitfalls (And Fixes)
✖️ Mistake: Letting the bar pull your shoulders forward
💡 Fix: Pretend you’re crushing oranges in your armpits mid-rep
Close-Grip Secrets
✖️ Mistake: Turning it into a bicep curl
💡 Fix: Lead with your elbows, “digging into back pockets”
The Hybrid Solution
This strategic combination leverages the unique advantages of both wide-grip vs close-grip lat pulldown techniques. The wide-grip pulldown creates superior stretch across the upper back, while the close-grip lat pulldown allows for heavier loading and greater lower lat activation. By finishing with unilateral work, you address the common strength discrepancies that narrow-grip lat pulldown movements often reveal. Whether your goal is improving your wide lat pulldown performance or building the muscles worked in close-grip pulldown variations, this three-phase approach delivers comprehensive development.
Pro Tip: Rotate between pronated (overhand) and neutral grips every 4 weeks to prevent adaptation.
Matt's favorite protocol for balanced development:
1. Wide-Grip – 3x12 (light) as warm-up
2. Close-Grip – 4x8 (heavy) for growth
3. 1-Arm Variation – 2x15 per side to fix imbalances
What Our Training Logs Reveal
After analyzing our training:
| Metric | Wide Grip (1.5x Shoulder) | Close Grip (Shoulder-Width) |
| Avg. Weight Lifted | 20% less than close grip | Higher load capacity |
| Muscle Soreness Location | Upper back/shoulders | Lower lats/arms |
| Form Breakdown Rate | 42% (early fatigue) | 18% (easier to control) |
"Switching to close grip for 8 weeks finally felt my lats working instead of my arms." – Matt, Major Fitness Product Manager
Try this next back day, and you’ll immediately feel the difference.
FAQ: Your Burning Grip Questions, Answered
1. Is close-grip or wide-grip better for lat pulldown?
-
It depends on your goal! Wide for width, close for thickness.
2. Is close-grip better than wide-grip overall?
-
No—they serve different purposes. Rotate both for balanced development.
3. Should I do wide-grip or close-grip pull-ups?
-
Wide grip = more back width
-
Close grip = more biceps & lower lats
4. Is wide-grip better than close-grip for upright rows?
-
No! Upright rows are risky for shoulders—if you must, use a close grip to reduce strain.
5. Do wide-grip pull-ups work more biceps than narrow-grip?
-
No! Close grip activates biceps more. Wide-grip shifts focus to the back.
6. Which is better for you—wide or close-grip pull-ups?
-
Both! Wide for back width, close for strength & biceps.
7. Is close-grip better than wide-grip for back exercises?
-
Not "better," just different. Close-grip builds thickness, wide-grip builds width.
Best sellers
Major Fitness B52 All-In-One Home Gym Smith Machine
5-in-1 strength training system in a single machine
Supports free weight and smith machine workouts
Premium cable pulley system for functional training
Independent dual pulley system for multiple user workouts
Heavy-Duty build for safe and steady usage
- Regular price
- From $1,499.99
- Sale price
- From $1,499.99
- Regular price
-
$1,499.99 - Unit price
- per
Major Fitness Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01
An Expertly Crafted Gym Bench
The PLT01 weight bench has everything fitness enthusiasts want in a workout bench. It’s easily adjustable, allowing you to do a diverse array of incline, decline, and flat exercises at different angles when you pair this bench with a weight set. It’s also made with highly durable metals and with meticulous attention paid to construction and design, so you can workout confidently knowing that this gym bench is built to last! On top of that, it has a staggeringly high weight capacity of 1300 pounds! Finally, the PLT01 adjustable weight bench is made with comfort and ergonomics in mind. Its padding is made to withstand intense wear and tear as well as sweat, and it’s built to be intuitively and easily altered. This bench with a weight set can last a lifetime and you’ll never need or want another one!
Support Your Fitness Journey With Benches and Dumbbells
Weight benches and dumbbells are the bread and butter of countless different exercises for virtually every part of the body. Whether you’re doing incline bench presses, decline dumbbell presses, bent over dumbbell rows, or seated curls, you’re going to need either a weight bench or dumbbells or both. Playing such a central role in so many exercise routines, Major Fitness strives to provide high-quality products that reflect that importance. That’s why we go the extra mile to make sure our benches with weight sets are built for the long haul. All of our benches and dumbbells are made with high-quality, durable materials and are designed as well as tested to make sure that they can withstand intense use!
When it comes to our commitment to quality, don’t just take our word for it!
Major Fitness is committed to providing our customers top-of-the-line home gym equipment, made with durable materials and exceptional attention to detail, all for a competitive price. We take pride in our high rated customer reviews and welcome you to take a look at what our many satisfied customers have to say about our products.
- Regular price
- $219.99
- Sale price
- $219.99
- Regular price
-
$259.99 - Unit price
- per
Major Fitness Rack Mounted Leg Extension
If you want to take your leg workouts to the next level, Major Fitness’s leg extension rack attachment is the perfect addition to your home gym. You can easily affix this leg curl attachment to your Major Fitness power racks and Smith machines to get a powerful quad workout with leg extensions and a range of other exercises too!
- Regular price
- $389.99
- Sale price
- $389.99
- Regular price
-
$389.99 - Unit price
- per
Major Fitness Rubber Flooring Gym Mats 0.31" Thickness
Material: 100% Rubber
Color: black & white dots
Quantity：16 pcs per box
Size/Tile: 20'' x 20'' ( 1.6ft x 1.6ft )
Footprint per tile: 2.7 SQFT
Tile thickness: 0.31'' (8mm)
GUIDANCE:
Power Rack: 12-16 pcs
Smith Machine: 16-20 pcs
Weight Bench: 6-8 pcs
- Regular price
- $316.99
- Sale price
- $316.99
- Regular price
-
- Unit price
- per
Major Fitness 4ft Olympic EZ Curl Barbell
Ergonomic Design: A bent shaft is a characteristic of MAJOR Curl Bar (an EZ curl bar) to lessen joint stress. The cambered shape of EZ curl barbells allows for a semi-supinated grip, which reduces strain on the wrists and elbows. It has the same medium-depth knurling as the most popular multipurpose barbells from MAJOR. It has the medium-depth knurling which offers an excellent grip without causing your hands any pain.Specification: This Olympic EZ curl bar is 47.2" in length and 1.1“ in diameter. The bar's loadable sleeve length is 6.5 inches. It Weighs 20.61 pounds and holds weights up to 500 lbs.Durability: This MAJOR EZ curl bar is made of 45 gauge steel. Silver finish material is chrome and black is electrostatic coating. The precise medium-depth knurling gives this bar a grip that feels glued but is not too tough to tear your skin.For 2-inch plate: This barbell is intended for Olympic weight plates with a centre opening of 2“. The bar also has rotating sleeves, which ensures smooth lifting motions and reduces stress on your arms.Versatile: The EZ bar allows for various workouts such as preacher bicep curling, tricep extension and bent-over row. If you're hunting for a curl bar for your home gym arsenal, don't miss this one.Purchase confidently: We offer a 1-year warranty and a 35-day no-reason return policy. Don't hesitate to contact us with questions; we will respond within 12 working hours.
- Regular price
- $119.99
- Sale price
- $119.99
- Regular price
-
$149.99 - Unit price
- per
Aluminium Pulley & Weight Stack Bundle
Every day, you push yourself to make progress and become a better version of yourself. At Major Fitness, we’re here to support that journey with the Aluminum Pulleys & Weight Stacks Bundle – a perfect upgrade to elevate your training experience.
What’s New in This Bundle?
• Durable Aluminum Pulleys: Enjoy smoother movements, quieter operation, and a sleek, standout look for your Major Fitness all-in-one power racks and Smith machines.
• Weight Stack Set: Experience quick, hassle-free weight adjustments, allowing you to focus on your workout without interruptions.
Take the next step in your fitness journey with this essential upgrade!
Product Features:
Aluminum Pulleys for smoother, quieter operation with a sleek design.
Weight Stack Set for quick and hassle-free weight adjustments.
Each of our racks comes with dedicated aluminum pulleys and weight stacks.
- Regular price
- From $639.99
- Sale price
- From $639.99
- Regular price
-
$669.99 - Unit price
- per
