How to do the Neutral-Grip Lat Pulldown
- Hold the parallel handles with palms facing each other.
- Bring your elbows toward your sides while keeping your ribs stacked over your hips.
- Let your arms rise in a controlled return.
Common mistakes
- Hunching over the handles at the bottom.
- Lifting your thighs into the pads to pull a heavier load.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Lat Pulldown · Machine
- Single-Arm Cable Lat Pulldown · Machine
- Resistance Band Lat Pulldown · Resistance bands
Frequently asked questions
What muscles does the Neutral-Grip Lat Pulldown work?
Primary muscle group: Back. Secondary muscles: biceps, forearms, lower traps.
How many reps should I do for the Neutral-Grip Lat Pulldown?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Neutral-Grip Lat Pulldown?
Compare the setup and equipment for these alternatives: Lat Pulldown, Single-Arm Cable Lat Pulldown, Resistance Band Lat Pulldown.