18Nov

Close Grip Lat Pulldown: Muscles Worked, Alternative Form, Benefits

By , November 18th, 2017 | Back workouts | 0 Comments

The close grip lat pulldown, also known as close grip front lat pulldown, is an effective compound exercise that not just hits your lats but also increases strength throughout your entire back. It assists in emphasizing your middle back while the close-grip position is useful for increasing your elbow’s range of motion. A common belief among gym goers is that the narrow grip lat pulldown is more beneficial for your arms as compared to the wide grip, which is more of a lat workout.

Close Grip Lat Pulldown Exercise Information

Other Names Close Grip Pulldown, Close Grip Cable Pulldown
Exercise Type Strength
Skill Level Beginner
Equipment Needed Lat pulldown machine with cable
Muscles Worked Primary: Lats; Secondary: Arms, shoulders, abs, middle back
Mechanics Compound
Force Pull (Bilateral)
Alternative Forms/Substitute Chin Ups, Pull Ups

How to do Close Grip Front Lat Pulldown

  • Sit on a lat-pulldown machine and have a straight-bar attachment positioned at the top. Keep the knee pads suitably placed for your height.
  • Extend your arms over the head to hold the bar, with your palms facing forward and the hands spaced out 3-5 inches apart, which is smaller than the shoulder width.
  • Maintain an arch in the lower back by bringing your torso back and sticking the chest out. It is the starting position.
  • Pull the bar down so that it just touches the upper chest. Squeeze your back muscles after achieving the full contraction.
  • Pause for a second, press your shoulder blades, and then reverse the movement to lift the bar to the initial position. Here, your lats should be fully stretched and arms completely extended.
  • Do the recommended number of reps by repeating the movement.

Close Grip Front Lat Pulldown Tips

  • Control the weight all through the movement and do not pull the bar using your forearms.
  • Do not allow your head to stick out as you pull.
  • Sit tall and avoid rounding the upper back.

Video: Close Grip Lat Pulldown Proper Form

Hi. My name is James Gold. I’m a Fitness trainer. My goal is to inspire and motivate you to live a better life. I want to share the knowledge on how to workout properly, how to eat right when working out and to improve your health and well being.

Leave a comment

Make sure you enter the * required information where indicated. Comments are moderated – and rel="nofollow" is in use. Please no link dropping, no keywords or domains as names; do not spam, and do not advertise!

Back to top