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  • Writer's pictureDylan Kosek

Cables - Narrow Grip Lat. Pulldown

Are you ready to take flight? This exercise will give you wings.

Like the Wide Grip variation of this exercise, it's primary mover is the latissimus dorsi, with secondary movers being the biceps, rear deltoids, and rhomboids.

BUT, Narrow Grip recruits more of the outer reach of the muscle group, when Wide Grip targets the interior.

Video Demonstration:


  • Make sure you're secured to the seat, taking all momentum out of the exercise.

  • The goal is to reach full extension each rep, along your arms to come completely straight while releasing flexion through your back, allowing your shoulder blades to open.

  • When pulling into flexion from full extension, focus on pulling through your elbows out in front of you, squeezing your shoulder blades when in complete flexion.

  • Repeat until failure of form or strength.


Feel out this exercise! I enjoy both keeping my arms slightly in front of me in deep extension or allowing my arms to come to full extension directly above me which you will notice in the later reps in the demonstration!

If you're looking for ways to take your physique to the next level, visit our home page and set up your free consultation by filling out the Flight Physiques Questionnaire. Flight Physiques specializes in goal specific workout routines customized completely to the client, along with fitness coaching services that hold you accountable and make transitioning into necessary adjustments easy.

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