Neutral Close-Grip Lat Pulldown
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The Neutral Close-Grip Lat Pulldown is a strength exercise performed seated at a cable lat pulldown machine using a close neutral-grip handle attachment, pulling the handle down to your upper chest. 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 with a shoulder-friendly grip, it requires a cable machine and suits beginner to intermediate trainees seeking a controlled, adjustable-resistance alternative to pull-ups.
How to Perform Neutral Close-Grip Lat Pulldown
- 1Attach a close neutral-grip (parallel) handle to the high pulley of a cable lat pulldown machine and select an appropriate weight on the stack.
- 2Sit on the machine's bench and secure your thighs under the pads. Reach up and grip the handles with palms facing each other.
- 3Lean back slightly to bring the cable to a vertical line, arms fully extended overhead, core braced and chest up.
- 4Inhale, then exhale as you pull the handle down toward your upper chest by driving your elbows down and back, squeezing your shoulder blades together.
- 5Pause briefly at the bottom when the handle nears your chest, keeping your torso upright.
- 6Inhale as you slowly extend your arms to return the handle to the starting position with control, allowing a full stretch through your lats.
- 7Repeat for the desired reps, keeping the movement smooth throughout the set.
- 8Key form tips: Keep your torso still and avoid leaning back excessively—drive the pull with your back, not your arms. Common mistakes: Using momentum by swinging the torso, shrugging the shoulders up toward the ears, or letting the weight stack slam between reps.
