Cable Neutral-Grip Lat Pulldown
Strengthen your back with Cable Pulldowns! Target your lats and build upper body strength with this effective exercise.
The Cable Neutral-Grip Lat Pulldown is a compound exercise that mainly works the back, with help from the biceps and traps. You'll need: cable machine.
Required Equipment
Cable Neutral-Grip Lat Pulldown Muscles Worked
Primary
Lats (latissimus dorsi)
Secondary
Biceps (biceps brachii); Lower Traps (trapezius, lower fibers)
Cable Neutral-Grip Lat Pulldown Variations and Alternatives
How to do the Cable Neutral-Grip Lat Pulldown
Setup
Attach a neutral-grip handle (or close-grip V-bar) to the high pulley cable station.
Sit at the machine and adjust the knee pads so your thighs are locked firmly in place, keeping your feet planted on the floor.
Execution
Reach up and grasp the handle with your palms facing each other.
Keeping your chest up and a slight lean back in your torso, engage your lats to pull the handle down toward your upper chest.
Focus on driving your elbows down toward the ground rather than pulling with your biceps.
Squeeze your shoulder blades together at the bottom of the movement for a controlled tempo.
Slowly allow the handle to return to the starting position under control, fully extending your arms without hunching your shoulders.
Cable Neutral-Grip Lat Pulldown FAQs
What muscles does the Cable Neutral-Grip Lat Pulldown work?
The Cable Neutral-Grip Lat Pulldown mainly works the back, with help from the biceps and traps. The main muscles are the latissimus dorsi.
What equipment do you need for the Cable Neutral-Grip Lat Pulldown?
Cable machine.
Is the Cable Neutral-Grip Lat 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 Lat Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Neutral-Grip Lat Pulldown variations and alternatives?
Similar exercises include the Cable Bar Lateral Pulldown, Cable Lateral Cross-Over Pulldown, Cable Lateral Pulldown and Cable V-Bar Lateral Pulldown.
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