Cable Close Grip Front Lat Pulldown
How to do it
Starting position
- Sit under the pads and lock your knees in.
- Grip the narrow lat pulldown bar with an overhand grip.
- Lift your chest and look at the bar.
Movement
- Pull the bar down, driving your elbows toward your sides.
- Pause briefly, feeling your lower lats contract.
- Feel the resistance as you slowly extend your arms and return to the starting position.
Breathing
Exhale as you pull the bar down, and inhale as you raise it.
Cautions
- If you arch your lower back excessively, it can cause a lower back injury, so keep your torso steady.
- If your shoulders shrug up, there is a risk of rotator cuff injury, so lower them toward the floor.
Exercise info
| Primary muscles |  Lats |
|---|---|
| Secondary muscles | Biceps · Upper back · Rear delts |
| Equipment |  Lat pulldown |
| Movement pattern | Vertical pull |
| Rep range | 8–12 reps |
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How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the lat pulldown, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Machine Seated Single Arm Wide Lat PulldownHarderLever Outdoor Seated Lat PulldownHarderNegative Pull-UpSimilar exerciseBand Lat PulldownSimilar exerciseSeated Chin-upSimilar exerciseSliding Floor Pulldown on TowelSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.