Exercise

Close-Grip Front Lat Pulldown: How to Do It, Muscles Worked

Last updated 26 July 2026

What muscles does the Close-Grip Front Lat Pulldown work?

The Close-Grip Front Lat Pulldown primarily targets the lats, and also recruits the biceps, middle back, shoulders as secondary muscles. It's classified as a beginner-level strength movement using cable.

What are the most common Close-Grip Front Lat Pulldown mistakes?

• Cutting the range of motion short instead of pulling through a full stretch and full contraction.
• Leading with the arms instead of initiating the pull from the back and shoulder blades.
• Rounding the upper back rather than keeping the chest up through the pull.
• Using momentum — a body swing or a jerk of the torso — instead of pulling with the target muscles.

How should I program the Close-Grip Front Lat Pulldown — sets, reps and frequency?

As a pulling movement, it responds well to a moderate-to-heavy 6-10 reps for 3 sets while technique is being built. Most lifters train it once or twice a week as a primary movement in a push/pull/legs or upper/lower split. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.

What are good Close-Grip Front Lat Pulldown variations and alternatives?

• Full Range-Of-Motion Lat Pulldown — cable, intermediate level, lats
• One Arm Lat Pulldown — cable, beginner level, lats
• Wide-Grip Lat Pulldown — cable, beginner level, lats
• Band Assisted Pull-Up — other, beginner level, lats

Close-Grip Front Lat Pulldown at a glance

Attribute	Value
Level	Beginner
Equipment	Cable
Category	Strength
Primary muscles	Lats
Secondary muscles	Biceps, Middle Back, Shoulders

How to do the Close-Grip Front Lat Pulldown, step by step:

1. Step 1. 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.
2. Step 2. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
3. Step 3. As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
4. Step 4. 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. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms.
5. Step 5. 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.
6. Step 6. 6. Repeat this motion for the prescribed amount of repetitions.