Close-Grip Front Lat Pulldown

Differentiation: Mechanics

This variation of a Pulldown is unique. Here is how: you hold the bar attachment with a close grip. Using this hand position targets and develops your biceps | as well as your rhomboid muscles, | and your lats. This movement is a longer range of motion | and a tighter contraction.

Starting Position

To get into starting position, do this...

1) Locate a cable machine with a lat pulldown option. Or, set a cable machine's pulley at its highest setting. If your machine does not have an attached bench, position the short side of a flat bench so it is facing the cable machine.

2) Obtain a wide grip lat pulldown bar attachment.

3) Clip a wide grip lat pulldown bar onto the pulley hook.

4) Sit on the seat.

5) Adjust the knee brace so it holds your legs snugly in place. This platform prevents your body from rising as you pull down the weight.

6) Reach up and grasp the bar with your hands six inches apart.

7) Lean back slightly (around 20-degrees) and push out your chest.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while pulling the bar down and back

3) ...until the bar is lowered to your upper chest.

4) This is the ending position.

5) Hold the contraction for a count of one second while squeezing your back muscles.

6) Inhale while slowly allowing the bar to retract upward

7) ...until your arms are fully extended.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Focus on squeezing your back muscles instead of your arms, this will help concentrate the effort in your back.

Imagine your hands as hooks as you pull the weight down.

Only your arms should move.

Be sure your knees are secure under the knee brace and your arms are fully extended (lats stretched).

Be sure to move slowly and deliberately through the lift. This will ensure that your muscle receives the maximum benefit of constant cable-resistance.

Keep your upper body from swaying back and forth in an attempt to move the weight more easily. By holding your body stationary, and only moving the weight with your outer lats, you will maximize the effectiveness of this exercise.

Keep your torso upright - at a 90-degree angle to your legs. Do not move your upper body while pulling.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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