Neutral-grip lat pulldown

What is a neutral-grip lat pulldown?

A neutral-grip lat pulldown is a seated cable pull with the palms facing each other. This version uses a close parallel-grip handle, brought down in front of the chest before returning overhead.

How do you perform a neutral-grip lat pulldown?

Set up

1. Attach a close parallel-grip handle and choose your load. Set the thigh pad so it holds your legs against the seat.
2. Take one side of the handle in each hand with your palms facing each other. Sit beneath the cable with both feet on the floor.
3. Begin with the arms extended overhead. Lift your chest, brace your trunk and settle into a small backward lean.

Execution

1. Bring the handle toward the top of your chest as both elbows move down beside your torso. Keep your seated position steady.
2. Finish where the handle can come closest to the chest without rounding the shoulders or increasing your lean.
3. Let the attachment rise under control until your arms extend overhead again. Allow the shoulder blades to move with the reach.

Common mistakes

• Leaning farther back during the pull

  Choose a lighter load if the rep needs a backward swing. Start and finish each pull with the same torso angle.

• Forcing the handle against the chest

  The endpoint depends on the attachment and your comfortable range. Stop before the shoulders roll forward just to make contact.

• Cutting the return short

  Return to the overhead starting position under control so the next repetition follows the same path.

Where it fits in a session

Use it where your session calls for a vertical pull.

Keep the grip and attachment consistent when comparing your sets. Select a load that permits the same seated posture throughout.

Muscles worked

Variations

• 

  Lat pulldownUses an overhand grip on a bar.
• 

  Reverse-grip lat pulldownUses an underhand grip on a bar.
• 

  Single-arm lat pulldownUses one handle to pull with each arm separately.

Frequently asked questions