How does a narrow grip change the exercise compared to a wide grip?

A narrow grip emphasizes the lower lats and allows for a greater range of motion at the elbow. It also increases the involvement of the biceps compared to wider variations.

Can I perform this with an overhand grip?

Yes, but an underhand grip is typically preferred for this narrow variation to maximize lat contraction and keep the elbows tucked. An overhand grip may shift more focus to the upper back and rear shoulders.

What angle should my torso be at?

Aim for a torso angle between 45 degrees and parallel to the floor. The lower your torso, the more the lats are taxed, provided you can maintain a flat back.

Front Pull Narrow Barbell Guide | Target Middle Lats

Master the narrow grip front pull to build back thickness. Learn the proper barbell technique and common mistakes to avoid for better lat growth.

How to Perform

Stand with your feet shoulder-width apart and place a barbell on the floor in front of you.
Hinge at the hips and bend your knees slightly to grasp the barbell with an underhand grip, keeping your hands roughly six inches apart.
Maintain a flat back and a neutral spine while lifting the bar slightly off the floor to reach the starting position.
Pull the barbell toward your lower ribcage by driving your elbows back and keeping them tucked close to your torso.
Squeeze your shoulder blades together at the top of the movement for a brief pause.
Lower the weight under control until your arms are fully extended without letting the plates touch the ground.
Exhale as you pull the weight toward your body and inhale as you return to the starting position.

Common Mistakes

Rounding the lower back during the pull
Flaring the elbows away from the body
Using momentum or jerking the weight upward
Pulling the bar too high toward the chest instead of the abdomen

Muscles Worked

Primary movers

Lats

Stabilizers

Rhomboids
Biceps
Trapezius
Rear Deltoids

Related Guides

Lats · Back