Close-Grip Front Lat PulldownMuscles Worked
The close-grip front lat pulldown mainly works your lats, with your biceps, upper back and rear delts assisting. Taking an overhand grip narrower than your shoulders lets your elbows travel down close to your sides, which gives a longer pull than the wide-grip version.
PrimaryLats
- Equipment
- Cable
- Level
- Beginner
- Type
- Compound
- Force
- Pull
How to do it
- Set the knee pad so your thighs are held firmly, then grip the straight bar overhand with your hands a little narrower than shoulder width.
- Sit down with your arms fully extended, chest lifted and a slight lean back.
- Drive your elbows down toward your sides and pull the bar to your upper chest.
- Pause briefly with your shoulder blades pulled down and together.
- Return the bar slowly until your arms are straight and your lats are stretched, then repeat.
Form tips
- Keep your wrists straight and your grip relaxed enough that your forearms are not doing the pulling.
- Bring the bar to your upper chest, not your belly, so your torso stays still.
- Let your shoulders rise at the top of each rep for a full stretch, then pull them down first on the next one.
Why it made the list
No. 4 of 12
Best Lat Exercises
Neutral/close grip allows heavier loading and more ROM. Hits the lower lats well.
More lat exercises
See it on your own body map
Log your Close-Grip Front Lat Pulldown sets in KasMaker and watch your lats, biceps, upper back, and shoulders fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
