Neutral Close-Grip Lat Pulldown
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The Neutral Close-Grip Lat Pulldown is a strength exercise performed on a cable machine with a neutral-grip V-bar attachment, involving pulling the bar down to your upper chest while seated to mimic a close underhand chin-up motion. It primarily targets the latissimus dorsi, rhomboids, and middle trapezius in the back, with secondary engagement of the biceps and rear deltoids. Ideal for individuals building upper back width and strength, especially those progressing from bodyweight pull-ups or seeking a controlled alternative with adjustable resistance.
How to Perform Neutral Close-Grip Lat Pulldown
- 1Find a sturdy horizontal bar or pull-up bar at chest height (or use a doorway pull-up bar). Grip it with both hands shoulder-width apart, palms facing each other (neutral grip).
- 2Stand facing the bar with feet hip-width apart, knees slightly bent, and core engaged.
- 3Duck under the bar so it rests across your upper back/shoulders (like a bodyweight row setup), arms fully extended overhead holding the neutral grip.
- 4Walk your feet forward until your body forms a straight line from head to heels, leaning back at a 45-degree angle with shins vertical (adjust foot position for desired difficulty).
- 5Inhale, then exhale as you pull your chest toward the bar by bending your elbows and squeezing your shoulder blades together.
- 6Pause briefly at the top when your chest nears the bar, keeping your body straight.
- 7Inhale as you slowly extend your arms to lower back to the starting position with control.
- 8Repeat for desired reps, then step back carefully.
- 9Key form tips: Keep your body rigid like a plank—avoid swinging or using momentum. Elbows should track close to your sides. Common mistakes: Arching the lower back or flaring elbows wide.
