Beginner exercise
Neutral Grip Pulldown
Technique
How to perform Neutral Grip Pulldown
- Adjust the seat and thigh pad on the lat-pulldown machine so your legs are locked securely and your arms can fully extend without shrugging your shoulders.
- Grasp the parallel (neutral-grip) handles so your palms face each other and sit upright with a slight lean back, chest lifted, and core braced.
- This is your starting position.
- Exhale as you pull the handles down toward your upper chest, driving your elbows straight down and back while squeezing your shoulder blades together.
- Pause briefly at the bottom of the movement, maintaining tension in your lats and keeping your wrists neutral.
- Inhale as you slowly allow the handles to rise back to the starting position under control, fully stretching your lats without letting the weight stack touch.
- Repeat for the prescribed repetitions.
GymDaze demonstration
Watch Neutral Grip Pulldown
Programming relevance
Muscles involved
Primary targets: Latissimus Dorsi, Biceps Brachii Long Head, Biceps Brachii Short Head.
MuscleScoreRole