Cable Neutral Grip Wide Pulldown

Muscles worked

Setup

1. Attach a wide neutral-grip bar to the high pulley of a cable machine.
2. Position a flat bench perpendicular to the machine and sit facing the cable.
3. Grasp the handles with a neutral grip (palms facing each other), hands wider than shoulder-width.
4. Sit tall with your feet flat on the floor and lean back slightly (10-15 degrees) to allow for a clear path for the bar.

How to do it

1. Exhale as you pull the bar down toward your upper chest by driving your elbows down and slightly back.
2. Squeeze your shoulder blades together at the bottom of the movement, ensuring the bar reaches just above chest height.
3. Inhale as you slowly return the bar to the starting position, allowing your lats to fully stretch without letting the weight stack touch.
4. Maintain a controlled 2-1-2-0 tempo: 2 seconds down, 1 second squeeze, 2 seconds up.

Form checklist

• Keep your chest lifted and avoid rounding your shoulders forward.
• Drive the movement with your elbows rather than pulling with your hands.
• Maintain a stable torso; do not use momentum or rock back and forth.
• Keep your shoulders depressed (down away from your ears) throughout the entire set.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are trying to wrap your lats around your ribcage at the bottom of the rep.
• Use a 'thumbless grip' if you find your forearms or biceps are fatiguing before your back muscles.

Make it harder

• Incorporate a 3-second isometric hold at the peak contraction (bottom) of every rep.
• Slow down the eccentric phase to 4-5 seconds to increase time under tension.

Frequently asked

What muscles does the cable neutral grip wide pulldown work?

The cable neutral grip wide 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 wide pulldown?

The cable neutral grip wide pulldown uses cable.

Is the cable neutral grip wide pulldown good for beginners?

Yes. The cable neutral grip wide pulldown is a beginner-friendly movement and a strong foundation to build on.

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