Exercise guide
Cable Neutral Grip Lat Pulldown
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
The neutral grip lat pulldown targets the lats and mid-back while reducing shoulder strain, making it an excellent compound movement for back width and thickness.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach a V-bar or parallel-grip handle to the high pulley of the cable machine.
- Sit on the bench and secure your thighs under the support pads to stabilize your lower body.
- Grasp the handles with a neutral grip (palms facing each other) and sit with your chest lifted.
- Lean back slightly (about 10-15 degrees) to allow for a clear path for the bar.
How to do it
- Exhale and pull the handle down toward your upper chest by driving your elbows toward your hips.
- Squeeze your shoulder blades together at the bottom of the movement for a full contraction.
- Inhale and slowly return the weight to the starting position, allowing your lats to fully stretch.
- Maintain a controlled 2-0-2 tempo, avoiding any jerking or swinging motions.
Form checklist
- Keep your shoulders depressed (away from your ears) throughout the entire movement.
- Lead the pull with your elbows rather than pulling with your biceps.
- Avoid leaning back excessively as you pull the weight down.
- Ensure your feet remain flat on the floor for a stable base.
Pro tips
- Visualize your hands as hooks and focus on pulling from the elbows to better isolate the lats.
- Pause for one second at the bottom of the rep to maximize the mind-muscle connection in the mid-back.
Make it harder
- Implement a 3-4 second eccentric (lowering) phase to increase time under tension.
- Add a brief pause at the top of the movement to emphasize the lat stretch before starting the next rep.
Frequently asked
- What muscles does the cable neutral grip lat pulldown work?
- The cable neutral grip lat pulldown primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the cable neutral grip lat pulldown?
- The cable neutral grip lat pulldown uses cable.
- Is the cable neutral grip lat pulldown good for beginners?
- Yes. The cable neutral grip lat pulldown is a beginner-friendly movement and a strong foundation to build on.