Close-Grip Front Lat Pulldown

Compound pulling exercise using a cable machine with a close grip attachment to target the lats and upper back.

Instructions

1. Sit down on a pull-down machine with a close-grip attachment. Adjust the knee pad of the machine to fit your height. The pads will prevent your body from being raised by the resistance.
2. Grab the attachment with palms facing forward, hands positioned closer than shoulder-width apart.
3. Lean back slightly, around 30 degrees, while creating a curvature in your lower back and sticking your chest out. Arms should be extended in front of you. This is your starting position.
4. Breathe out and bring the attachment down until it touches your upper chest by drawing the shoulders and upper arms down and back. Concentrate on squeezing the back muscles once you reach full contraction. Keep your upper torso relatively stationary.
5. After a second at the contracted position, slowly raise the attachment back to the starting position with arms fully extended and lats fully stretched. Inhale during this movement.
6. Repeat for the prescribed amount of repetitions.

Tips

• Focus on pulling with your elbows rather than your hands to maximize lat engagement.
• Squeeze your shoulder blades together at the bottom of the movement for peak contraction.
• Avoid pulling the bar down with your forearms; let them be passive holders of the attachment.
• Keep your core engaged throughout to maintain stability and prevent excessive leaning back.
• Use controlled movements both on the way down and up for maximum muscle development.