Neutral Grip Pulldown

GymDaze demonstration

Watch Neutral Grip Pulldown

Technique

How to perform Neutral Grip Pulldown

1. Use a lat pulldown station with a Double-D row handle, or a selectorized lat pulldown machine with integrated parallel handles.
2. Adjust the seat and thigh restraint, grasp the handles with palms facing each other, and sit with the feet planted and a small, steady backward torso lean.
3. Begin with the arms extended overhead, allowing the shoulder blades to move naturally rather than forcing them to stay depressed.
4. Bend the elbows and draw them down toward your sides to pull the handles toward the upper chest without swinging the torso.
5. Pause briefly with the wrists aligned and the chest lifted, without leaning farther back to finish the pull.
6. Let the arms extend and shoulder blades move upward under control, then repeat without bouncing the load.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi.