pullcompoundbeginnercablemachine

Neutral-Grip Lat Pulldown

A pulldown with palms facing each other, a shoulder-friendly grip that lets most people pull through a long range and load the lats well.

Muscle activation

Approximate share of work; varies with grip, stance and tempo.

Primary Secondary

1. Start position
Attach a neutral-grip (V or parallel) handle and set the thigh pad snug over your legs.
2. Mid-rep
Drive the elbows down toward your sides, bringing the handles to your upper chest.
3. End of the movement
Squeeze the lats for a moment without leaning further back.
4. Common mistake
Swinging the torso back to move the weight

Vertical pull on 6 different setups — pick whatever is free in your gym. Progress is tracked separately for each.

Setup

1Attach a neutral-grip (V or parallel) handle and set the thigh pad snug over your legs.
2Grip the handles with palms facing each other and sit tall.
3Lean back slightly, about 10–15°, with your chest up.

Execution

1Pull the shoulder blades down to begin.
2Drive the elbows down toward your sides, bringing the handles to your upper chest.
3Squeeze the lats for a moment without leaning further back.
4Let the arms rise under control until you feel a full stretch.

Breathe out as you pull down, breathe in as you return.

3-0-1-1 (eccentric-pause-concentric-pause)

Primary

Lats

Secondary

Biceps, Rhomboids, Traps, Forearms

Swinging the torso back to move the weight
Hold a fixed slight lean and reduce the load until the torso stays still.
Cutting the top of the rep short
Let the arms straighten and the shoulders rise slightly before the next pull.
Pulling the handle down with the forearms and biceps
Think of the hands as hooks and lead with the elbows.