About this exercise
The neutral-grip lat pulldown targets the lats and middle back, while the parallel-grip handle keeps the wrists and shoulders in a comfortable, joint-friendly position. It also works the biceps and rear delts.
Lat Pulldown with neutral grip
Step by step instructions, muscle activation and variants for the Lat Pulldown with neutral grip.
EasyMiddle back
How to Perform
- Attach a neutral-grip handle to the lat pulldown machine and sit down with your thighs secured under the pads
- Grasp the handles with your palms facing each other and your arms fully extended overhead
- Keep your chest up and lean back slightly, bracing your core
- Pull the handle down toward your upper chest by driving your elbows down and back
- Squeeze your lats at the bottom of the movement
- Slowly return the handle to the starting position with your arms fully extended
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Middle back
Secondary
BicepsRear shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Lat Pulldown with neutral grip
The Lat Pulldown with neutral grip 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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