Cable Neutral-Grip Wide Pulldown
Target your back with Cable Neutral-Grip Wide Pulldowns. Build strength and definition with controlled, effective movements.
The Cable Neutral-Grip Wide Pulldown is a compound exercise that mainly works the back and chest, with help from the traps. You'll need: wide neutral bar attachment or cable machine.
Required Equipment
Cable Neutral-Grip Wide Pulldown Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Cable Neutral-Grip Wide Pulldown Variations and Alternatives
How to do the Cable Neutral-Grip Wide Pulldown
Attach a wide grip handle to a cable pulldown machine and adjust the weight stack to an appropriate load for your fitness level.
Sit down on the machine bench and secure your thighs under the pads.
Grasp the wide grip handle with a neutral grip (palms facing each other).
Start with your arms fully extended and your back straight, leaning slightly backward.
Pull the handle down towards your chest while keeping your elbows pointed out to the sides. Focus on using your back muscles and avoid moving your torso.
Squeeze your shoulder blades together as you reach the bottom of the movement, with the bar close to your chest.
Slowly release the handle back to the starting position with control, allowing your arms to fully extend and your lats to stretch.
Repeat for the desired number of repetitions and sets.
Ensure that the motion is controlled and the muscles are fully engaged throughout the exercise. Avoid using momentum to pull the weight down, as this can reduce muscle engagement and increase the risk of injury. Adjust the weight as needed to ensure proper form throughout the sets.
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Cable Neutral-Grip Wide Pulldown FAQs
What muscles does the Cable Neutral-Grip Wide Pulldown work?
The Cable Neutral-Grip Wide Pulldown mainly works the back and chest, with help from the traps. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Cable Neutral-Grip Wide Pulldown?
Wide neutral bar attachment or cable machine.
Is the Cable Neutral-Grip Wide Pulldown a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Neutral-Grip Wide Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Neutral-Grip Wide Pulldown variations and alternatives?
Similar exercises include the Cable Lateral Pulldown with Grip Mag, Cable Standing Pulldown, Cable Bar Lateral Pulldown and Cable Close-Grip Lat Pulldown.
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