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Last updated February 2, 2026
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Lat Pulldown - Neutral Grip (Cable)
Use a parallel grip attachment (palms facing each other). Pull the bar down to your upper chest. This grip is often friendlier on the shoulders and hits the lower lats well.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lats
Secondary
biceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- Step 7Repeat
- Repeat the pull and return for the desired number of reps, maintaining proper form throughout each repetition.
- 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.