Cable Close-Grip Front Lat Pulldown
- Músculo objetivo
- Latissimus Dorsi
- Músculos sinergistas
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipamiento
- Cable
- Parte del cuerpo
- Back
- Tipo
- Strength
The cable close-grip front lat pulldown is a back-width and back-thickness builder that primarily targets the latissimus dorsi, with help from the teres major, lower and middle trapezius, rear deltoids, and the elbow flexors (brachialis and brachioradialis). The narrow grip lets you pull with a deeper range of motion, making it a beginner-friendly alternative to pull-ups on the cable machine.
Cómo hacer el Cable Close-Grip Front Lat Pulldown
- 1Attach a close-grip (V-bar or narrow) handle to the high pulley and set the thigh pad so your legs are locked snugly under it.
- 2Grip the handle with both hands close together, palms facing each other, then sit down with your arms fully extended overhead.
- 3Set your torso nearly upright with a slight lean back, lift your chest, and brace your core.
- 4Pull the handle down toward your upper chest by driving your elbows down and back, leading with the elbows rather than the hands.
- 5Squeeze your lats and pull your shoulder blades down and together as the handle reaches your chest.
- 6Pause briefly at the bottom while keeping your chest tall and shoulders away from your ears.
- 7Let the handle rise under control until your arms are fully extended and your lats are stretched.
- 8Complete your reps, then guide the handle back to the machine before standing up.
Consejos de técnica
- Lead the pull with your elbows, not your hands, to keep tension on the lats instead of the biceps.
- Keep your shoulders pulled down and away from your ears throughout the set to protect the shoulder joint.
- Use a controlled tempo and pause at the bottom to feel the lats and mid-back working.
- Keep a slight, stable lean back rather than swinging the torso to move the weight.
- Set the thigh pad snug so your body stays anchored and the cable can't pull you up off the seat.
Errores comunes
- Leaning far back and using momentum to yank the handle down, which shifts the work off the lats and strains the lower back.
- Curling the handle with the biceps instead of driving the elbows down, which turns it into an arm exercise and limits back development.
- Letting the weight pull your shoulders up at the top, which loses lat tension and stresses the shoulder joint.
- Pulling the handle behind the neck or below the chest, which compromises the position and adds shoulder strain.
- Cutting the range of motion short by not fully extending the arms, which reduces the lat stretch and overall growth.
Preguntas frecuentes
What muscles does the cable close-grip front lat pulldown work?
It primarily works the latissimus dorsi, with the teres major, lower and middle trapezius, and rear deltoids assisting, plus the brachialis and brachioradialis in the forearms helping bend the elbows.
Is the close-grip lat pulldown good for beginners?
Yes. It builds the same pulling strength as a pull-up but lets you choose a manageable load, making it a great way for beginners to develop the back before progressing to bodyweight pull-ups.
What is the difference between a close-grip and a wide-grip lat pulldown?
Both target the lats, but the close, neutral grip allows a deeper range of motion and more elbow flexor and lower-trap involvement, while a wide grip emphasizes back width across the upper lats.
Should I pull the bar to my chest or behind my neck?
Pull the handle to your upper chest with a tall torso. Pulling behind the neck forces the shoulders into a vulnerable position and offers no extra benefit for the lats.
How many sets and reps should I do?
For back growth, 3 to 4 sets of 8 to 12 controlled reps works well. Choose a weight you can move without leaning back or jerking the handle.
