Pull a neutral-grip cable handle down in a vertical pulling motion, emphasizing the latissimus dorsi and upper back. Maintain an upright torso and controlled tempo throughout each rep.
How to do the Neutral Grip Lat Pulldown#
- Set the seat and thigh pads so your feet are flat and your arms can fully extend overhead.
- Grasp the neutral handle with palms facing each other and sit tall with your chest up.
- Drive your elbows down and back to bring the handle toward your upper chest.
- Hold briefly and squeeze your shoulder blades together at the bottom of the movement.
- Slowly extend your arms back to the start, keeping tension on the cable throughout the return.
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#
- Leaning back excessively and turning the pull into a row.
- Leading the movement with the hands or forearms instead of the elbows and lats.
- Shrugging the shoulders up toward the ears during the descent.
- Using momentum or jerking the torso to move the weight.
- Allowing the handle to snap back quickly on the return.
