Lat Pulldown with Neutral Grip
CableStrength
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The Lat Pulldown with Neutral Grip is a cable machine exercise where you pull a neutral-grip bar attachment down to your chest while seated, targeting the latissimus dorsi and upper back for improved pulling strength and V-taper development. It primarily works the lats, rhomboids, trapezius, and biceps, and requires a cable pulldown station with a neutral-grip (parallel) handle attachment. Strength athletes, bodybuilders, and those building back width benefit most from its controlled motion and reduced shoulder stress.
How to Perform Lat Pulldown with Neutral Grip
- 1Attach a neutral-grip (parallel) handle to the cable pulldown machine and select your weight on the stack.
- 2Sit on the bench and secure your thighs under the pads, feet flat on the floor.
- 3Reach up and grip the handles with palms facing each other, arms fully extended overhead.
- 4Engage your core and lean back very slightly, keeping your torso stable throughout.
- 5Inhale, then pull the handle down toward your upper chest by driving your elbows down and back, squeezing your lats at the bottom.
- 6Exhale forcefully as you complete the pull, holding the contraction briefly at the peak.
- 7Inhale as you slowly let the cable return, extending your arms fully with control without letting the weight stack slam.
- 8Repeat for desired reps, maintaining a strong core throughout.
- 9Key form tips: Keep your chest up and avoid using momentum or leaning back excessively; initiate the pull with your back, not arms. Common mistakes: shrugging shoulders up, leaning back too far, or incomplete range of motion.
