Beginner exercise
Close-Grip Front Lat Pulldown
Also called Narrow-Grip Lat Pulldown
Technique
How to perform Close-Grip Front Lat Pulldown
- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the bar with the palms facing forward using the close grip. As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back a bit and sticking your chest out. This is your starting position. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. The forearms should do no other work except for holding the bar. After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched.
- Inhale during this portion of the movement.
GymDaze demonstration
Watch Close-Grip Front Lat Pulldown
Programming relevance
Muscles involved
Primary targets: Latissimus Dorsi.
MuscleScoreRole