Neutral-grip Lat Pulldown

Neutral-grip Lat Pulldown is a strength - vertical pull exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi
Secondary muscles: Biceps brachii, Rhomboids and middle trapezius
Exercise type: Strength - vertical pull

Exercise technique

Attachment
Attach a neutral-grip handle to the high pulley so your palms face each other.
Secure
Keep your thighs beneath the pad and plant your feet on the floor.
Preparation
Lift your chest slightly while positioning your ribs without arching your lower back.
Pull
Drive your elbows downward and close to your torso.
Approach
Bring the handle past the front of your chin toward your upper chest.
Lengthen
Extend your arms while allowing controlled upward shoulder movement.
Breathe
Exhale on the pull and inhale as you lengthen, resetting your posture.

Key technique points

Keep your palms facing each other.
Do not press the narrow attachment into your neck.
Bring your elbows down beside you.
Sit balanced beneath the cable.
Do not arch your lower back backward.
Do not initiate from the top with an abrupt jerk.

Common mistakes

Losing neutral wrists

Do not curl your wrists inward as the handle approaches.

Forcibly locking the shoulder blades

Do not completely prevent natural shoulder elevation on the upward return.

Reclining toward the floor

Do not bring your torso into a horizontal position to pull the handle down.

Sending the elbows too far back

Do not drive your upper arms unnecessarily far behind your torso at the end of the pull.

Losing pad contact

Do not let your thighs separate from the support as the load increases.

Hanging from the shoulders

Do not suddenly release the load onto your shoulder joints at the top.

Frequently asked questions