HyperBody
Exercise library · Back

Neutral Grip Pulldown.

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

IntermediateCable Machine
Neutral Grip Pulldown
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Lats
Secondary
Biceps · Brachialis
The play-by-play

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.

What separates good from great

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.