Close-Grip Front Lat Pulldown
Benefits Of This Exercise
- The close-grip pull-down is a great exercise for strengthening and toning the back muscles, especially the latissimus dorsi, trapezius, rhomboids, and rear deltoids.
- It is easy to learn and execute, and can be done with a variety of different weights, making it suitable for beginners and more experienced gym-goers alike.
- The cable attached to the bar allows for continuous tension throughout the exercise, helping to maximize its effectiveness.
- Performing the close-grip pull-down regularly can help to improve posture and can be done as part of a larger workout routine.
Step by Step Instructions For Close-Grip Front Lat Pulldown
- Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad to fit your height.
- Grab the bar with your palms facing forward, using the prescribed grip.
- While holding the bar at the chosen grip width, lean your torso back around 30 degrees, creating a curvature in your lower back and sticking your chest out. This is your starting position.
- Breathe out and bring the bar down until it touches your upper chest, drawing your shoulders and upper arms down and back. Focus on squeezing the back muscles at the fully contracted position. Keep your upper torso stationary, only allowing your arms to move. Do not use your forearms to pull the bar down.
- Hold the contracted position for a second, squeezing your shoulder blades together.
- Slowly raise the bar back to the starting position, fully extending your arms and stretching your lats. Inhale during this portion of the movement.
- Repeat this motion for the prescribed number of repetitions.
Variation: Avoid the behind-the-neck variation as it can strain the rotator cuff.
Warm Up Tips
- Adjust the knee pad of the machine to fit your height to prevent your body from being raised by the resistance.
- Choose the appropriate grip width: wide, medium, or close, based on your shoulder width.
- Create a curvature on your lower back and stick your chest out while bringing your torso back around 30 degrees.
- Concentrate on squeezing the back muscles as you bring the bar down until it touches your upper chest.
- Squeeze your shoulder blades together as you slowly raise the bar back to the starting position.
- Repeat the motion for the prescribed number of repetitions.
- Avoid the behind-the-neck variation to prevent strain on the rotator cuff.
Close-Grip Front Lat Pulldown Safety Tips
- Adjust the machine: Make sure to adjust the knee pad of the machine to fit your height. This will prevent your body from being raised by the resistance attached to the bar.
- Choose the correct grip: Use the prescribed grip for the exercise. For a close-grip front lat pulldown, your hands should be spaced closer than your shoulder width.
- Maintain proper posture: Sit with your torso slightly leaned back and your chest out. This will create a curvature in your lower back and engage your back muscles effectively.
- Focus on your back muscles: As you bring the bar down, concentrate on squeezing your back muscles once you reach the full contracted position. Avoid using your forearms to pull the bar down.
- Control the movement: Slowly raise the bar back to the starting position, maintaining control throughout the exercise. Inhale during the upward movement and exhale as you bring the bar down.
- Choose the right weight: Adjust the resistance according to your strength and fitness level. Start with a lighter weight and gradually increase as you progress.
- Avoid behind-the-neck variation: The behind-the-neck variation of this exercise is not recommended as it can put strain on the rotator cuff. Stick to the standard close-grip front lat pulldown for safety.