Lat Pulldown with Neutral Grip
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The Lat Pulldown with Neutral Grip is a cable machine exercise where you pull a neutral-grip bar 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, using a cable pulldown station rather than bodyweight. 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
- 1Stand facing a sturdy overhead bar or pull-up bar set at a height where you can grip it with straight arms (use a neutral grip if available, palms facing each other).
- 2Grip the bar slightly wider than shoulder-width with a neutral grip, hands about shoulder-width apart if no neutral bar.
- 3Engage your core and squeeze your shoulder blades together, keeping arms fully extended and body straight (no swinging).
- 4Inhale deeply, then pull your chest toward the bar by driving elbows down and back, squeezing your lats at the top.
- 5Exhale forcefully as you complete the pull, holding the contraction briefly at the peak.
- 6Inhale as you slowly lower yourself back to the starting position with control, fully extending arms without locking elbows.
- 7Repeat for desired reps, maintaining a strong core throughout.
- 8Key form tips: Keep your chest up and avoid using momentum or kipping; initiate the pull with your back, not arms. Common mistakes: shrugging shoulders up, leaning back excessively, or incomplete range of motion.
