Cable Close Grip Front Lat Pulldown
Sculpt a strong, V-tapered back with the Cable Close Grip Front Lat Pulldown. Target your lats effectively for improved back thickness and posture.
- Movement
- Compound
- Force
- Pull
- Per set
- 45s
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Close Grip Front Lat Pulldown
Description
A strength training exercise targeting the lats and rhomboids, performed on a cable machine with a close-grip bar attachment.
Save Cable Close Grip Front Lat Pulldown to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Cable Close Grip Front Lat Pulldown
- 01Setup
Adjust the knee pad of the lat pulldown machine so your thighs are securely anchored under it; select an appropriate weight on the stack.
- 02Setup
Grasp the close-grip V-bar attachment with a pronated (overhand) grip, hands shoulder-width apart or slightly closer.
- 03Setup
Sit down firmly, keeping your chest up, shoulders slightly retracted, and a slight natural arch in your lower back. Your arms should be fully extended overhead, stretching your lats.
- 04
Initiate the pull by depressing your shoulders and driving your elbows down and back, pulling the bar towards your upper chest while exhaling.
- 05
Squeeze your shoulder blades together and contract your lats hard at the bottom of the movement. Slowly control the ascent, allowing the bar to return to the starting position with your arms fully extended and lats stretched, inhaling as you do so.
Tips
- Focus on initiating the pull by driving your elbows down and back, rather than solely using your biceps, to maximize lat engagement.
- Maintain a proud chest and a slight, natural arch in your lower back throughout the entire movement to ensure proper spinal alignment.
- Avoid shrugging your shoulders towards your ears; keep them depressed and retracted to keep tension on the lats.
- Emphasize the eccentric (negative) phase by slowly controlling the weight as it returns to the starting position for increased muscle stimulus.
Common mistakes
- Using excessive momentum or body swing to pull the weight indicates the weight is too heavy; reduce the load and focus on a controlled, deliberate pull.
- Rounding the back during the pull can put undue stress on the spine; maintain a proud chest and slight lumbar arch to protect your back.
- Not achieving a full range of motion by stopping short at the top or bottom limits muscle activation; ensure a full stretch at the top and a complete contraction at the bottom.
In the Ellim app, Cable Close Grip Front Lat Pulldown unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train cable close grip front lat pulldown?
Get Ellim — FreeQuestions
Is Cable Close Grip Front Lat Pulldown good for beginners?
Cable Close Grip Front Lat Pulldown is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Close Grip Front Lat Pulldown?
You need Cable to perform Cable Close Grip Front Lat Pulldown. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Close Grip Front Lat Pulldown?
Focus on initiating the pull by driving your elbows down and back, rather than solely using your biceps, to maximize lat engagement. Maintain a proud chest and a slight, natural arch in your lower back throughout the entire movement to ensure proper spinal alignment. Avoid shrugging your shoulders towards your ears; keep them depressed and retracted to keep tension on the lats. Emphasize the eccentric (negative) phase by slowly controlling the weight as it returns to the starting position for increased muscle stimulus.
What are common mistakes when doing Cable Close Grip Front Lat Pulldown?
Using excessive momentum or body swing to pull the weight indicates the weight is too heavy; reduce the load and focus on a controlled, deliberate pull. Rounding the back during the pull can put undue stress on the spine; maintain a proud chest and slight lumbar arch to protect your back. Not achieving a full range of motion by stopping short at the top or bottom limits muscle activation; ensure a full stretch at the top and a complete contraction at the bottom.
Related exercises
Cable Seated Pullover
Back · Cable
Cable Reverse grip Straight Back Seated High Row
Back · Cable
Cable Decline Seated Wide Grip Row
Back · Cable
Single Arm Side Straight Arm Lat Pulldown
Back · Latissimus Dorsi · Cable
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Routines with Cable Close Grip Front Lat Pulldown
Track every rep of Cable Close Grip Front Lat Pulldown.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store