Skip to main content

Neutral-Grip Lat Pulldown

Sit at a lat pulldown station and attach a neutral-grip (palms-facing) handle to the cable. Grab the handles, secure your thighs under the pads, and lean back slightly with your chest up. Pull the handle down toward your upper chest by driving your elbows down and back, squeezing your lats at the bottom. Control the bar back up until your arms are fully extended and your lats stretch. The neutral grip keeps the wrists comfortable and emphasizes the lower lats.

BACK · PULL

How it is executed

  1. Sit at a lat pulldown station and attach a neutral-grip (palms-facing) handle to the cable.
  2. Grab the handles, secure your thighs under the pads, and lean back slightly with your chest up.
  3. Pull the handle down toward your upper chest by driving your elbows down and back, squeezing your lats at the bottom.
  4. Control the bar back up until your arms are fully extended and your lats stretch.
  5. The neutral grip keeps the wrists comfortable and emphasizes the lower lats.
Muscles worked
Back
Primary muscle
Lats
Equipment
Cable
Movement pattern
Pull
Difficulty
Intermediate
What it is for
StrengthHypertrophy

Variations and substitutions

Kneeling Lat PulldownCableLat PulldownCableBehind-the-Neck Lat PulldownCableSingle-Arm Lat PulldownCable · Single handleSingle-Arm Neutral-Grip Lat PulldownCableSingle-Arm Supinated Lat PulldownCable
Back exercisesCable exercisesBack to the library

Program your clients' routines from these exercises, without the spreadsheet.

Start free

Ready to raiseyour standard?

Join the coaches already raising their standard with Kaizer.

Start freeSchedule a call

USD 0 · Up to 3 clients

Any questions? Ask us on WhatsApp. You'll talk directly with the founders.