Cable Close-Grip Front Lat Pulldown
Expert Advice
Lead with your elbows and squeeze your shoulder blades together at the bottom of the movement for maximum lat engagement.
How-to-do Steps
- Sit at a lat pulldown machine with the cable pulley set above head height.
- Grasp the handle with a close grip, palms facing each other.
- Lean back slightly and pull the handle down to your upper chest.
- Pause and squeeze your lats at the bottom of the movement.
- Slowly return the handle to the starting position with arms fully extended.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Close-Grip Front Lat Pulldown primarily targets the Lats, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats30%
Secondary
Biceps15%
Forearms15%
Shoulders15%
Chest15%
Traps10%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Close-Grip Front Lat Pulldown work?
Cable Close-Grip Front Lat Pulldown primarily targets the Lats. Secondary muscles involved include Biceps, Forearms, Shoulders, Chest, Traps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Close-Grip Front Lat Pulldown?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Close-Grip Front Lat Pulldown suitable for beginners?
Cable Close-Grip Front Lat Pulldown is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
