Neutral Grip Lat Pulldown: How-to, Tips & More
The Neutral Grip Lat Pulldown is a beginner compound exercise for your lats. You do it with lat pulldown machine. It is a good fit when your goal is both strength and muscle growth.
Besides the lats, it also works your biceps and upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Lats
Primary
Biceps
Secondary
Upper back
Secondary
How to do the Neutral Grip Lat Pulldown
- Sit at the pulldown and grip handles with your palms facing each other.
- Lean back slightly with your chest up.
- Pull the handles down to your upper chest.
- Let them rise slowly until your arms are straight.
Neutral Grip Lat Pulldown tips
- A neutral grip is the most shoulder friendly pulldown.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Lat pulldown machine
Type
Compound
Neutral Grip Lat Pulldown alternatives
More lats exercises
Archer Pull Up
Pull up bar
Assisted Chin Up
Assisted pull up machine
Assisted Pull-Up
Assisted pull up machine
Back Lever
Pull up bar
Band Assisted Chin Up
Resistance band
Band Assisted Pull Up
Resistance band
Frequently asked questions
What muscles does the Neutral Grip Lat Pulldown work?
The Neutral Grip Lat Pulldown mainly works your lats, with help from your biceps and upper back.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Neutral Grip Lat Pulldown good for beginners?
Yes. The Neutral Grip Lat Pulldown is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Neutral Grip Lat Pulldown?
You need lat pulldown machine.
Add Neutral Grip Lat Pulldown to your program
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