Lat Pulldown - Neutral Grip (Cable)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Sit down at the lat pulldown machine and adjust the seat height so that your knees are secured under the pad.
   • Select an appropriate weight on the machine.
2. Step 2Grab the Handles
   • Reach up and grab the neutral grip handles (palms facing each other) with your hands shoulder-width apart.
   • Ensure your grip is firm but not overly tight.
3. Step 3Position Your Body
   • Sit up straight with your back against the pad and your feet flat on the floor.
   • Engage your core and keep your chest lifted throughout the movement.
4. Step 4Pull the Handles Down
   • Begin the movement by pulling the handles down towards your chest, bending your elbows and keeping them close to your body.
   • Focus on squeezing your shoulder blades together as you pull.
5. Step 5Pause at the Bottom
   • Once the handles reach your upper chest, pause for a moment to maximize muscle engagement.
   • Maintain control and avoid using momentum.
6. Step 6Return to Starting Position
   • Slowly extend your arms back to the starting position, allowing the handles to rise while keeping tension in your back.
   • Ensure your movements are smooth and controlled.
7. Step 7Repeat
   • Repeat the pull and return for the desired number of reps, maintaining proper form throughout each repetition.
8. Step 8Finish the Exercise
   • After completing your reps, carefully release the handles and stand up from the machine.
   • Make sure to adjust the weight back to its original position if necessary.