Neutral Grip Lat Pulldown (Cable)

A compound pulling exercise with a neutral grip that develops lats and biceps using overhead cable resistance.

Instructions

1. Sit at the cable machine with your back upright and adjust the pulley to an overhead position.
2. Grasp the neutral-grip attachment (palms facing each other) with hands closer than shoulder-width.
3. Lean back slightly with a neutral spine, keeping your chest up.
4. Pull the attachment down toward your upper chest, bringing your elbows down and back.
5. Squeeze your lats at the bottom of the movement, holding briefly.
6. Return to the starting position in a controlled manner, feeling the stretch in your lats.

Tips

• The neutral grip shifts emphasis slightly toward the biceps compared to a wide grip.
• Maintain a slight backward lean and keep your chest up throughout the movement.
• Initiate the pull with your elbows rather than your hands to maximize lat activation.
• Avoid rounding your shoulders or slouching; maintain postural stability.
• Control the eccentric portion and resist the pull of the weight to maintain tension.
• Use a weight that allows full range of motion without excessive momentum.