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Machine Lat Pulldown (Neutral Grip)
The Machine Lat Pulldown (Neutral Grip) is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: lats (upper) 26%, lats (lower) 21% and biceps (long head) 7%.
How to do it
- Set the seat and thigh pad so the neutral handles are at full reach and the thighs are held down.
- Grip the parallel handles with the palms facing each other and sit tall.
- Set the shoulders down, then pull the elbows toward the hips.
- Bring the handles to the front of the shoulders with the elbows close to the body.
- Let the handles rise slowly until the arms are straight.
Tips
- Keep the elbows in front of the torso, not flaring wide.
- Squeeze at the bottom for a one count.
Common mistakes
- Leaning back more with each rep.
- Gripping so hard that the forearms tire before the back.
- Letting the handles yank the shoulders up at the top.
Muscles worked by the Machine Lat Pulldown (Neutral Grip)
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Elbows in front of the body pull through extension and reach the lower lats. A seated pulldown is a pull up with the load chosen: the same lat-led pattern with elbow flexors and lower traps assisting, and far less core work.
Machine Lat Pulldown (Neutral Grip) alternatives
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Frequently asked questions
What muscles does the Machine Lat Pulldown (Neutral Grip) work?
Mainly the lats (upper) and lats (lower). The biceps (long head), biceps (short head), brachialis, rhomboids and lower traps assist.
Is the Machine Lat Pulldown (Neutral Grip) good for beginners?
Yes. The Machine Lat Pulldown (Neutral Grip) is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Machine Lat Pulldown (Neutral Grip)?
For example the Close Grip Lat Pulldown, Neutral Grip Lat Pulldown and Rope Lat Pulldown. They train mostly the same muscles, some with different equipment.
How do you make the Machine Lat Pulldown (Neutral Grip) harder?
Add weight or reps, or move on to the Behind the Neck Lat Pulldown and Single Arm Lat Pulldown (Cuff).
Sources
- Lusk et al. 2010, JSCR 24(7):1895-1900 (grip width and orientation)
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