Close-Grip Front Lat Pulldown

Lats

Close-Grip Front Lat Pulldown

LevelBeginner EquipmentCable MechanicCompound ForcePull

A lat pulldown with a close grip that emphasizes the lower lats and biceps.

Strength

Primary musclesLats

Secondary musclesBiceps Middle Back Shoulders

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.0 kcal/min

Estimate range 17–29 kcal (±25 %)

Muscle mass worked13 %

Effort during a set6.4 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Attach a close-grip handle to a lat pulldown station and sit with your thighs under the pad.
2Grip the handle with palms facing each other.
3Sit tall with your arms extended overhead.

How to perform

1Pull the handle down to your upper chest by driving your elbows down.
2Keep your chest lifted and your torso still.
3Squeeze your lats at the bottom.
4Return slowly until your arms are straight.