Smart Workout Diary

Cable Front Lat Pulldown Close Grip

The close-grip cable front lat pulldown is a vertical pulling exercise performed by drawing a close-grip cable handle down to the upper chest. It primarily trains the latissimus dorsi, with assistance from the biceps and upper back. It supports upper-body pulling strength, back development, and controlled shoulder movement.

Demonstration

Cable Front Lat Pulldown Close Grip — demonstration 1
Cable Front Lat Pulldown Close Grip — demonstration 2

Instructions

  1. Set up the machine: Attach a close-grip handle to the high cable and select a load you can control. Adjust the thigh pads so your thighs are held securely.
  2. Take your position: Sit tall with both feet flat, grasp the handle with a neutral close grip, and begin with the arms extended overhead without locking the elbows.
  3. Set the shoulders: Keep the chest lifted, ribs controlled, and shoulders down away from the ears. Lean back only slightly and keep the neck neutral.
  4. Pull to the chest: Exhale as you drive the elbows down and back, bringing the handle toward the upper chest. Focus on pulling with the back rather than swinging the torso.
  5. Return with control: Inhale and allow the handle to travel upward slowly until the arms are extended and the shoulders remain controlled. Repeat without letting the weight stack slam.
Muscle Group
Lats
Other Muscle Groups
Biceps, Upper Back
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep the torso quiet: A slight backward lean is enough; excessive leaning turns the movement into a row.
  2. Lead with the elbows: Think of driving the elbows toward your sides instead of pulling mainly with the hands.
  3. Use a full controlled range: Let the arms lengthen at the top without shrugging, then stop the pull near the upper chest.
  4. Control the load: Reduce the weight if you must swing, lose shoulder position, or cannot lower the handle slowly.
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