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Neutral Grip Lat Pulldown
The Neutral Grip Lat Pulldown is a strength exercise on a cable machine for your back. Share of the load in the Zulta muscle model: lats (upper) 26%, lats (lower) 21% and biceps (long head) 7%.
Also known as: neutral grip lat pulldown (mag)
How to do it
- Clip a wide neutral-grip handle to the high pulley and lock the thighs under the pad.
- Hold the handles with the palms facing each other, just outside shoulder width.
- Sit tall with a slight lean back and the shoulders pulled down.
- Pull the handle to the upper chest, elbows driving down beside the body.
- Let the handle rise slowly until the arms are straight.
Tips
- Let the shoulder blades rise at the top for a full stretch, then set them again.
- Keep the elbows pointing at the floor through the pull.
Common mistakes
- Pulling the handle down to the belly.
- Rounding the upper back to meet the handle.
- Rushing the lowering half of the rep.
Muscles worked by the Neutral Grip Lat Pulldown
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.
Neutral Grip Lat Pulldown alternatives
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Frequently asked questions
What muscles does the Neutral Grip Lat Pulldown work?
Mainly the lats (upper) and lats (lower). The biceps (long head), biceps (short head), brachialis, rhomboids and lower traps assist.
Is the Neutral Grip Lat Pulldown good for beginners?
Yes. The Neutral Grip Lat Pulldown is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Neutral Grip Lat Pulldown?
For example the Close Grip Lat Pulldown, Rope Lat Pulldown and Reverse Grip Lat Pulldown. They train mostly the same muscles.
How do you make the Neutral Grip Lat Pulldown 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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