Close-Grip Front Lat Pulldown

Close-Grip Front Lat Pulldown is a strength – close-grip pronated vertical pull exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi
Secondary muscles: Biceps brachii, Rhomboids and middle trapezius, Deltoid
Exercise type: Strength – close-grip pronated vertical pull

Exercise technique

Adjustment
Set the thigh pad to secure your thighs.
Grip
Grasp the straight bar with palms facing forward and hands narrower than shoulder-width.
Chest
Lean your torso slightly back and hold that angle.
Pull
Drive your elbows down and lower the bar in front of your face.
Finish
Stop leaning back as the bar approaches your upper chest.
Raise
Slowly extend your arms and allow your shoulders to rise with control.
Breathing
Exhale as the bar lowers and inhale on the return.

Key technique points

Check wrist comfort with the close grip.
Do not pull behind your neck.
Keep your forearms balanced against the cable.
Maintain thigh-pad support.
Keep your head neutral throughout the pull.
Do not change your torso angle during the repetition.

Common mistakes

Excessively narrow grip

Do not bring your hands so close that they restrict shoulder movement.

Swinging backward

Do not lower the close-grip load using torso momentum.

Bending the wrists

Do not bend your hands backward to reach the bar.

Jutting the neck

Do not extend your head into the bar path.

Driving elbows backward

Do not turn the vertical pull into an overly horizontal row.

Cutting off the top

Do not omit controlled arm extension entirely.

Frequently asked questions