VARIATIONS
- Wide Grip Lat PulldownPronatedUprightWideLats · Back · Cable Machine · Lat Pulldown Machine
- Neutral Grip Lat PulldownD-handleNeutralLats · Back · Cable Machine · Lat Pulldown Machine
- One Arm Cable Lat PulldownD-handleOneNeutralLats · Back · Cable Machine · Lat Pulldown Machine
- Cable Straight-Arm PulldownLats · Back · Cable Machine · Lat Pulldown Machine
- Cable Low RowLats · Back · Cable Machine
- Close-Grip Lat PulldownPronatedHips on a padLats · Back · Cable Machine · Lat Pulldown Machine
- Reverse-Grip Lat Pull-DownLeaning backShoulder-widthHips on a padLats · Back · Machine · Lat Pulldown Machine
- Cable Lat Pull-downPronatedLeaning backShoulder-widthLats · Back · Cable Machine · Lat Pulldown Machine
Close-Grip Front Lat Pulldown
Close supinated grip pulls bar down to upper chest.
This compound pull targets the latissimus dorsi with significant biceps and rhomboid involvement. The supinated close grip allows for a deeper contraction at the bottom of the movement.
HOW TO DO IT
- Sit on the machine and secure your thighs under the knee pads.
- Grab the bar with a close, supinated grip (palms facing you).
- Lean your torso back slightly while keeping your chest proud.
- Pull the bar down to your upper chest by driving elbows down.
- Squeeze your shoulder blades together at the bottom of the movement.
- Slowly return the bar to the start with arms fully extended.
COMMON MISTAKES
- Leaning back too far and using momentum to swing the weight.
- Pulling the bar behind the neck instead of to the chest.
- Shrugging shoulders up toward ears during the pull.
- Cutting the range of motion short at the bottom.
TIPS
- Drive your elbows down toward your hips rather than pulling with hands.
- Keep your chest up throughout the entire range of motion.
- Control the weight on the way up to maximize time under tension.
SAFETY
- Do not pull the bar behind your neck to avoid shoulder impingement.
DETAILS
- Muscles
- LatsBack
- Equipment
- Cable MachineLat Pulldown Machine
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Lat pulldown
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Grip width
- Close
- Body position
- Seated
- Facing
- Facing the anchor
- Pulley height
- High
SIMILAR EXERCISES
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Ratings
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