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Neutral-Grip Lat Pulldown
How to do the Neutral-Grip Lat Pulldown with good form: step-by-step technique, the muscles it works (upper back), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Upper back
- Secondary
- Biceps, Forearms
How to do it
- Attach a parallel neutral-grip handle to a high cable pulley.
- Adjust the thigh pads to secure your legs, grab the handles with palms facing each other, and sit down.
- Lean your torso back slightly about 15 degrees and lift your chest proudly toward the ceiling.
- Pull the handle down smoothly to your upper chest by driving your elbows straight down toward the floor.
- Squeeze your lats hard at the bottom of the movement for one second.
- Return the weight slowly to the top, allowing your arms to fully extend and your shoulder blades to elevate.
Coaching cues
- Pull elbows straight down
- Chest touches toward the handle
- Control the stretch at the top
Common mistakes
- Swinging the torso excessively
- Pulling behind the neck
- Rounding the upper back at the bottom
Equipment and setup
Lat pulldown machine, parallel grip handle
High cable pulley with a close parallel neutral-grip handle.
Also known as: Parallel Grip Pulldown, V-Bar Lat Pulldown
Track your Neutral-Grip Lat Pulldown in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
