VARIATIONS
- Wide Grip Lat PulldownPronatedUprightWideLats · Back · Cable Machine · Lat Pulldown Machine
- Reverse-Grip Lat Pull-DownSupinatedLeaning backShoulder-widthLats · Back · Machine · Lat Pulldown Machine
- Neutral Grip Lat PulldownD-handleFacing the anchorLats · Back · Cable Machine · Lat Pulldown Machine
- Cable V-Bar PulldownLats · Back · Cable Machine · Lat Pulldown Machine
- Cable Rope Straight-Arm PulldownLats · Back · Cable Machine · Lat Pulldown Machine
- Close-Grip Rope Lat Pull-downRopeLeaning backCloseLats · Back · Cable Machine · Lat Pulldown Machine
Parallel Grip Cable Pulldown
Both hands pull a parallel bar to the chest.
This compound pulling movement targets the latissimus dorsi, rhomboids, and traps while engaging the biceps and rear delts. It builds upper back width and thickness using a neutral hand position.
HOW TO DO IT
- Sit on the machine and secure your thighs under the pads.
- Grasp the parallel handle attachment with a neutral grip.
- Pull the bar down until it touches your upper chest.
- Squeeze your shoulder blades together at the bottom of the motion.
- Slowly return the bar until your arms are fully extended.
COMMON MISTAKES
- Leaning back excessively to use momentum instead of muscle strength.
- Shrugging shoulders up toward the ears during the pull.
- Stopping the range of motion short before full arm extension.
- Pulling the bar behind the neck instead of to the chest.
TIPS
- Drive your elbows down and back rather than pulling with your hands.
- Keep your chest up and maintain a slight arch in your lower back.
- Initiate the movement by depressing your scapula before bending your elbows.
DETAILS
- Muscles
- LatsTrapsRhomboidsBack
- Equipment
- Cable MachineLat Pulldown Machine
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Lat pulldown
- Handle
- V-bar
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Seated
- Body support
- Hips on a pad
- Pulley height
- High
SIMILAR EXERCISES
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Ratings
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