Single-Arm Neutral-Grip Lat Pulldown
The neutral-grip single-arm pulldown trains the back by pulling a high handle with the palm facing inward and the elbow descending beside the body.
BACK · PULL
How it is executed
- Sit at a lat pulldown station and attach a single neutral-grip handle to the high pulley, gripping it with your palm facing inward and arm fully extended overhead.
- Keep your torso stable and pull the handle down toward your side by driving your elbow down and back, leading with the lat.
- Squeeze at the bottom and feel the stretch on the way up as your arm extends.
- Work one side at a time to address strength imbalances and reach a deeper range.
- The neutral grip keeps the shoulder in a strong, comfortable position.
Common mistakes
- Twisting the wrist during the pull: maintain orientation.
- Swinging backward: reduce load.
- Shortening the entire return: allow controlled arm extension.
Frequently asked questions
- What is a neutral grip?
- The palm faces the side of the body rather than forward or toward you. A single handle lets you maintain that orientation.
- Does it train a different muscle from a pronated pulldown?
- It does not completely change the exercise: lats and elbow flexors still work. Grip, comfort and available path change.
- Can you lean your body?
- A slight lean may be comfortable, but keep it stable. Do not increase it to finish each pull.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
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