Neutral Grip Pulldown.

How to do it.

1. Step 01

   Sit at the pulldown machine, securing your thighs under the pads.

2. Step 02

   Grasp the neutral grip handle with palms facing each other, hands shoulder-width apart.

3. Step 03

   Lean back slightly, keeping your chest up and core engaged.

4. Step 04

   Pull the handle down towards your upper chest, squeezing your lats.

5. Step 05

   Focus on driving your elbows down and back.

6. Step 06

   Slowly extend your arms, allowing the weight to pull your lats into a stretch.

Pro cues.

• Avoid using momentum; focus on a controlled pull and release.

• Keep your shoulders depressed and away from your ears.

• Concentrate on the contraction in your lats, not just your arms.

Questions, answered.

What is the Neutral Grip Pulldown?

Compound pulling exercise effectively targeting the lats for back width and thickness, with significant biceps and brachialis involvement.

What muscles does the Neutral Grip Pulldown work?

The Neutral Grip Pulldown primarily works your lats. It also recruits your biceps and brachialis as secondary movers.

What equipment do I need for the Neutral Grip Pulldown?

You need a cable machine to perform the Neutral Grip Pulldown.

How many sets and reps should I do for the Neutral Grip Pulldown?

A typical prescription for the Neutral Grip Pulldown is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Neutral Grip Pulldown good for beginners?

The Neutral Grip Pulldown is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.