Neutral-grip lat pulldown

  • Working: lats
  • less: biceps, upper back
  • Equipment: Lat pulldown
Neutral-grip lat pulldown: top and bottom position of the repetition, 3D model
Top and bottom of the repetition
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Technique

  1. You need a V-handle or parallel handles; if the cable has only a straight bar, skip this variant.

  2. Neutral grip (palms facing each other), hands about 0.6–0.8 of shoulder width apart, thighs under the pads.

  3. Pull the handle to the top of the chest for 1.5 s, elbows forward and down along the torso, not behind the head; lean back no more than 15°.

  4. Return slowly for 2.5 s.

  5. The gentlest grip for the shoulder and the elbow; no jerking, shoulders away from the ears.

Common mistakes

  • Pulling behind the head — pull to the upper chest, elbows forward and down.
  • Leaning back more than 15° — keep the lean small and the weight lighter.
  • Shoulders up to the ears — drop them and pull with the elbows.
  • Jerking and swinging — pull smoothly and return in 2–3 s.

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