Cable Close-Grip Lat Pulldown
Target your lats with the Cable Close-Grip Front Lat Pulldown. Build a stronger back with controlled movements.
The Cable Close-Grip Lat Pulldown is a compound exercise that mainly works the back, with help from the shoulders. You'll need: cable machine and wide neutral bar attachment.
Required Equipment
Cable Close-Grip Lat Pulldown Muscles Worked
Primary
Lats (latissimus dorsi); Outer Lats (teres major)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Cable Close-Grip Lat Pulldown Variations and Alternatives
How to do the Cable Close-Grip Lat Pulldown
Adjust the knee pad of the cable machine: Fit it to your height to prevent your body from being raised by the resistance attached to the cable.
Sit down on the machine bench and grab: Use the close-grip attachment with both hands. Your palms should be facing each other, and hands should be less than shoulder-width apart.
Starting position: With your arms extended, pull your shoulder blades back and down.
Exhale and pull: Pull the close-grip bar down towards your upper chest, keeping your elbows close to your body.
Squeeze your shoulder blades: Use your lats to pull your elbows down to your sides.
Gradually release the bar: Return to the starting position with control, inhaling during this movement.
Complete the intended number of repetitions and sets.
Note: Ensure that the movement is controlled and focused, using the lats to perform the pull rather than relying on arm strength to minimize the involvement of bicep muscles. Keep the core engaged throughout the exercise to support your back.
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Cable Close-Grip Lat Pulldown FAQs
What muscles does the Cable Close-Grip Lat Pulldown work?
The Cable Close-Grip Lat Pulldown mainly works the back, with help from the shoulders. The main muscles are the latissimus dorsi and teres major.
What equipment do you need for the Cable Close-Grip Lat Pulldown?
Cable machine and wide neutral bar attachment.
Is the Cable Close-Grip Lat Pulldown a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Close-Grip Lat Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Close-Grip Lat Pulldown variations and alternatives?
Similar exercises include the Cable Bar Lateral Pulldown, Cable Lateral Cross-Over Pulldown, Cable Lateral Pulldown and Cable Lateral Pulldown with Grip Mag.
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