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Cable Neutral Grip Wide Pulldown

Step by step instructions, muscle activation and variants for the Cable Neutral Grip Wide Pulldown.

MediumMiddle back

About this exercise

A lat pulldown variation using a wide neutral-grip handle, combining the joint-friendly wrist position of a neutral grip with a wider hand spacing to increase the stretch on the lats. The neutral grip reduces elbow and wrist stress compared to a standard pronated wide-grip pulldown.

How to Perform

  • Sit at the lat pulldown machine and secure your thighs under the pads
  • Grip the wide neutral-grip handle with palms facing each other, hands wider than shoulder-width
  • Lean back slightly and initiate the movement by depressing and retracting your shoulder blades
  • Drive your elbows down and back until the bar reaches upper chest level
  • Squeeze the lats at the bottom of the movement
  • Slowly allow the weight to rise, fully extending your arms at the top before the next rep

Muscle Activation

Primary
Middle back
Secondary
BicepsRear shouldersTrapezius

About the Cable Neutral Grip Wide Pulldown

The Cable Neutral Grip Wide Pulldown is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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