Perform a wide neutral-grip vertical pull on a cable machine to work the latissimus dorsi and upper back. The movement emphasizes elbow-driven scapular retraction and shoulder extension.
How to do the Lat Pulldown - Wide Neutral Grip (Cable)#
- Sit facing the machine, secure your thighs under the pads, and grasp the wide neutral handles with palms facing each other.
- Sit tall with a braced core and a slight backward lean; keep your chest up and feet flat.
- Initiate the pull by driving your elbows down and back, bringing the handles toward your upper chest.
- Squeeze your shoulder blades together at the bottom and hold briefly with the lats engaged.
- Slowly extend your arms back to the starting position under control without letting your torso collapse.
Muscles worked#
- Primary: Lats (Latissimus Dorsi)
- Secondary: Biceps (Biceps Brachii), Upper back (Rhomboids & Middle Trapezius), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Rear delts (Posterior Deltoid)
Common mistakes#
- Pulling the bar behind the neck instead of to the chest.
- Using a strong torso swing or jerk to move the weight.
- Allowing the shoulders to shrug up toward the ears.
- Leading the motion with the hands instead of the elbows.
