Strength Training · Bodybuilding
Close Neutral-Grip Lat Pulldown
The close neutral-grip lat pulldown trains your back and assists arm strength by pulling a cable handle toward your upper chest with your palms facing each other.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Attach a close parallel-grip handle to the overhead cable.
- Adjust the thigh pad to fit snugly over your thighs when seated.
- Grasp the handle with your palms facing each other.
- Sit with your thighs under the pad and your feet flat on the floor.
- Lean back slightly from your hips.
- Pull the handle toward your upper chest by driving your elbows down beside your ribs.
- Slowly return the handle overhead until your arms are fully extended.
Form cues
- Keep your chest lifted
- Exhale as you pull
- Keep your grip firm, not crushing
Common mistakes
- Rocking backward to pullReduce the weight so your torso stays at the same angle throughout the repetition.
- Forcing the handle to touchEnd the pull when your elbows cannot travel farther down without your shoulders rolling forward.
- Curling your wristsKeep your knuckles aligned with your forearms rather than bending your wrists toward you.
Safety
Excessive weight or an uncontrolled return can abruptly pull your shoulders overhead and strain your shoulders or elbows. A loose thigh pad can allow the cable to lift you off the seat.
- Start with a load you can control for the entire set.
- Check that the thigh pad adjustment is locked before pulling.
- Keep the weight stack from crashing between repetitions.
- Stop the set if you feel sharp pain or lose control of the handle.
If you have ongoing shoulder or elbow pain, use a lighter, pain-free range or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Lat Pulldown Machine
- Neutral-Grip Pulldown Handle
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Finish each set with about two controlled repetitions still possible.