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Neutral-Grip Lat Pulldown
A palms-facing vertical pull emphasizing the latissimus dorsi and teres major, with the biceps and upper back assisting.
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Target
Back
Category
Upper body · Strength
Difficulty
Beginner
Sets
3
Reps
8-12
Execution
How to perform
1. Attach a neutral-grip handle, adjust the thigh pad and sit with feet flat.
2. Grip with palms facing each other, brace your trunk and lean back only slightly.
3. Drive your elbows down toward your ribs to pull the handle toward your upper chest; never pull behind your neck.
4. Let your arms extend overhead slowly without swinging or allowing the stack to slam.
Suggested rest: 90 seconds between sets.
Technique
Key form tips
- 1Attach a neutral-grip handle, adjust the thigh pad and sit with feet flat
- 2Grip with palms facing each other, brace your trunk and lean back only slightly
- 3Keep each repetition controlled and maintain tension through Back.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Back to force extra repetitions.