Videos
Instructions
- Sit on the lat pulldown machine and secure your thighs under the pads.
- Grasp the neutral grip handle with palms facing each other.
- Pull the handle down smoothly toward your upper chest.
- Pause briefly while squeezing your back muscles.
- Slowly return the handle to the starting position with control.
Technical Tips
- Keep your chest lifted and back straight throughout the movement.
- Avoid leaning too far backward to prevent momentum use.
- Engage your lats by driving elbows down, not just pulling with arms.
- Control the eccentric phase, do not let the weight stack slam.
Breathing Tips
- Exhale as you pull the handle down.
- Inhale as you return the handle to the starting position.
Medical restrictions
- Avoid if you have recent shoulder injuries.
- Not recommended for individuals with severe lower back pain.
- Consult a professional if you have elbow or wrist joint issues.
Description
The neutral grip lat pulldown is a strength training exercise designed to build a wide, strong, and defined back. Performed on a cable machine with a V-bar or neutral grip attachment, this movement emphasizes the latissimus dorsi while also recruiting the biceps, forearms, and supporting muscles of the upper back. Unlike the wide grip variation, the neutral grip places the shoulders in a more natural alignment, which reduces stress on the shoulder joints and makes the exercise accessible for beginners and those with mobility limitations. This exercise is highly effective for improving pulling strength, posture, and overall upper body aesthetics. Because the movement follows a vertical pulling pattern, it complements other back exercises like pull-ups and rows, ensuring balanced muscle development. Additionally, the neutral grip offers an ergonomic hand position that allows for greater range of motion and increased comfort, making it an excellent alternative for those who find traditional lat pulldowns uncomfortable. Regular practice of this exercise contributes to enhanced back thickness, improved arm strength, and better functional performance in daily pulling movements. It is a versatile addition to bodybuilding, general fitness, and rehabilitation programs, supporting both muscle hypertrophy and strength goals.
What muscles do I work with the neutral grip lat pulldown?
The neutral grip lat pulldown primarily targets the lats while also engaging the biceps, forearms, rhomboids, and rear delts.
Is the neutral grip lat pulldown better than the wide grip version?
The neutral grip lat pulldown is not necessarily better but is safer for the shoulders and allows for a stronger contraction with a greater range of motion.
Can beginners do the neutral grip lat pulldown?
Yes, the neutral grip lat pulldown is beginner-friendly because the grip is ergonomic and reduces strain on the shoulders.
What equipment do I need for the neutral grip lat pulldown?
You need a cable machine or guided machine equipped with a neutral grip or V-bar handle to perform the exercise.
How many reps should I do for the neutral grip lat pulldown?
For strength, aim for 6-8 reps; for muscle growth, perform 8-12 reps; and for endurance, target 12-15 reps with lighter weight.