Menu
Sign out

Neutral Grip Lat Pulldown

A compound machine exercise that targets the latissimus dorsi and back muscles through a controlled pulling movement using a neutral grip for optimal shoulder positioning and back engagement.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Beginner

Technique

Sit at the lat pulldown machine with neutral grip on the bar. Pull the bar down toward your chest by retracting your shoulder blades and bending your elbows, then return to the starting position with control.

Starting Position

Sit at the lat pulldown machine with feet flat on the floor, neutral grip on the bar, arms extended overhead, and slight lean back.

Finishing Position

Return to the starting position with arms extended overhead, maintaining proper posture throughout the movement.

Form Cues

Squeeze shoulder blades, pull elbows down, maintain posture, control the movement

Common Mistakes

Using momentum, not retracting shoulder blades, poor posture, pulling behind neck

Progression Tips

Increase weight, try different grips, add tempo changes, or perform with different attachments.

Regression Tips

Use lighter weight, focus on form, reduce range of motion, or perform assisted version.

Safety Notes

Maintain proper form to avoid shoulder strain. Stop if you experience pain in shoulders, back, or arms. Consult a professional if you have upper body issues.