The close-grip front lat pulldown is a seated cable pull taken with the hands inside shoulder width, drawing the bar down to the front of the upper chest to train the lats. Two things set it apart from a wide pulldown. The narrow grip keeps the elbows in front of the ribs, so the pull is mostly shoulder extension and the lats work through a longer range at the bottom. Bringing the bar to the front of the chest, not behind the neck, keeps the shoulder safe. Lifters program it as a main vertical pull on back day.
What Muscles Does the Close-Grip Front Lat Pulldown Work?
- Primary: Latissimus dorsi (lats)
- Secondary: Teres major, lower trapezius, biceps brachii, brachialis
- Tertiary: Rhomboids, posterior deltoid, forearm flexors
How Do You Set Up for the Close-Grip Front Lat Pulldown?
Set the thigh pad so it pins your legs with the knees bent about ninety degrees, feet flat. Stand to take the bar with both hands inside shoulder width, palms facing away, then sit down under it. Push the chest up, pull the shoulder blades down and keep the torso within about ten degrees of vertical. Let the arms straighten overhead until the lats load and the plates lift off the stack.
How Do You Perform the Close-Grip Front Lat Pulldown?
- Set the torso upright with the thighs locked under the pad and the abs braced.
- Pull the shoulder blades down toward the back pockets before the elbows bend.
- Drive the elbows down and into the ribs, keeping the bar in front of your face.
- Touch the bar to the top of the chest at collarbone height, with the elbows beside the torso.
- Hold the squeeze for a count, chest still up, then start the return.
- Let the bar rise slowly until the arms are straight and the shoulder blades lift, then reset.
What Are the Key Form Cues?
- Pull with the elbows, not the hands: think of driving the points of the elbows into your back pockets and let the bar follow.
- Keep the chest tall to meet the bar: lift the sternum at the bottom of the pull so the lats finish the range instead of the arms.
- Keep the wrists straight and the grip only tight enough to hold the bar.
- Let the shoulder blades travel all the way up at the top so the lats stretch.
- Keep the torso still through the whole rep; only the arms move.
What Are the Most Common Mistakes?
- Choosing a weight that pulls you out of the seat: the torso swings back to finish the rep and the pull becomes a row, so drop the load until the chest stays put.
- Curling the bar down with the biceps: the arms fatigue before the lats do, so lead every rep with the shoulder blades.
- Pulling the bar behind the neck: that path forces the shoulders into external rotation at end range and pinches the rotator cuff tendons, so keep the bar in front.
- Cutting the top short: stopping with the elbows bent robs the lats of the stretched position where they grow.
- Shrugging as the bar rises: the traps take the return, so keep the shoulders pulled down.
What Are the Best Close-Grip Front Lat Pulldown Variations?
- Wide-grip front lat pulldown: hands well outside the shoulders, more work for the upper lats and teres major.
- Lean Back Lat Pulldown with Underhand Grip: palms up and a small lean back, which lets you load the pull heavier.
- Close neutral-grip pulldown: a V-handle turns the palms in and eases the elbows and wrists.
- Single-arm cable pulldown: one handle at a time, so each lat works through its own range.
- Chin-up: the same close pull done against bodyweight, with no seat to brace against.
How Do You Progress the Close-Grip Front Lat Pulldown?
- Add one plate on the stack once you complete all sets at 12 reps with the torso still.
- Work from 8 reps up to 12 at a given setting before moving the pin.
- Add a set at a time to a ceiling of 4, or a second pulling day in the week.
- Pause two counts with the bar on the chest, or take three counts on the way up, when load stalls.
How Should You Program the Close-Grip Front Lat Pulldown?
Pull it first or second in aback session, either as the opening vertical pull or after rows. Train it 1 to 2 times per week for 3 to 4 sets of 8 to 12 reps, resting 60 to 90 seconds between sets. It pairs with a horizontal row, which loads the mid back the narrow pulldown leaves alone, and with face pulls late in the session.
