VARIATIONS
- Close-Grip Front Lat PulldownSupinatedCloseLats · Back · Cable Machine · Lat Pulldown Machine
- Cable Cross-Arm Lat PulldownStandingLats · Back · Cable Machine · Lat Pulldown Machine
- Close-Grip Lat PulldownPronatedCloseHips on a padLats · Back · Cable Machine · Lat Pulldown Machine
- Wide Grip Lat PulldownPronatedUprightWideLats · Back · Cable Machine · Lat Pulldown Machine
- Reverse-Grip Lat Pull-DownSupinatedLeaning backShoulder-widthLats · Back · Machine · Lat Pulldown Machine
- Cable Low RowLats · Back · Cable Machine
- One Arm Cable Lat PulldownOneUprightOne knee and hand on a benchLats · Back · Cable Machine · Lat Pulldown Machine
- Cable Lat Pull-downPronatedLeaning backShoulder-widthLats · Back · Cable Machine · Lat Pulldown Machine
- Incline Bench High Cable Rope Pullover RowLats · Back · Cable Machine · Incline Bench
- Cable V-Bar PulldownV-barHips on a padLats · Back · Cable Machine · Lat Pulldown Machine
- Parallel Grip Cable PulldownV-barHips on a padLats · Traps · Cable Machine · Lat Pulldown Machine
- Close-Grip Rope Lat Pull-downRopeLeaning backCloseLats · Back · Cable Machine · Lat Pulldown Machine
Neutral Grip Lat Pulldown
Palms face each other during the pull
This cable exercise targets the latissimus dorsi to build back width and strength. The neutral hand position reduces shoulder strain while allowing a deep stretch at the top.
HOW TO DO IT
- Sit firmly on the pad with your thighs secured under the supports.
- Grasp the handles with palms facing each other and arms fully extended.
- Pull the handles down until they reach your upper chest.
- Squeeze your shoulder blades together hard at the bottom of the movement.
- Slowly return the handles to the starting position with control.
COMMON MISTAKES
- Leaning back excessively to use momentum instead of muscle.
- Pulling the bar behind the neck.
- Shrugging shoulders up towards the ears during the descent.
- Using only the arms without engaging the back muscles.
TIPS
- Drive your elbows down and back towards your hips.
- Keep your chest proud and avoid rounding your shoulders forward.
- Initiate the pull by depressing your scapula before bending your elbows.
DETAILS
- Muscles
- LatsBack
- Equipment
- Cable MachineLat Pulldown Machine
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Lat pulldown
- Handle
- D-handle
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Seated
- Facing
- Facing the anchor
- Pulley height
- High
SIMILAR EXERCISES
Train this in GYMMER
Put it in a plan, log every set, and learn 3,000+ exercises with demos and coaching notes.
Ratings
Not rated