Machine Neutral-Grip Lat Pulldown

Select a manageable weight on the machine stack. Adjust the seat and thigh pad so your feet rest flat on the floor and your thighs fit snugly under the pad.

Grasp the fixed parallel handles or turn the rotating handles so your palms face each other. Use this neutral grip throughout the repetition.

Sit down under the thigh pad and let your arms straighten overhead under control. Adjust the seat if necessary to maintain tension at the top.

Brace your abdominals and adopt a slight backward lean from your hips. Keep this torso angle steady instead of rocking farther back during the pull.

Drive your elbows down toward your sides as you bend them. Follow the machine path naturally, allowing some outward elbow movement if the arms diverge.

Pull through your comfortable range until your elbows approach your torso and the handles reach near shoulder height. Keep your wrists steady and avoid shrugging.

Return slowly, letting your elbows straighten and your arms reach fully overhead. Keep control of the resistance rather than allowing it to yank your shoulders upward.

Repeat without bouncing the stack or swinging your torso. Reduce the weight if you cannot maintain a controlled, pain-free range.