Neutral Grip Lat Pulldown

Widening of the back
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Coach's Tips

It's a good workout to build up the inner back muscles. Push your shoulders back, not your arms, and pull them with your back!

How to Neutral Grip Lat Pulldown

Starting Position

1. Sit on a lat pulldown machine with your feet flat on the ground and your knees slightly bent.

2. Grasp the bar with a neutral grip, with your palms facing each other and your hands just outside of shoulder-width apart.

3. Pull your shoulder blades down and back and keep your chest up.

4. Keep your spine in a neutral position.

5. Start with the bar at chin level.

Proper Form

1. Exhale and pull the bar down towards your chest.

2. Keep your torso stationary and your elbows close to your body.

3. Keep your wrists straight and don_ allow the bar to drift away from your body.

4. Once the bar touches your chest, pause for a moment and then slowly return to the starting position.

Breathing Technique

1. Exhale as you pull the bar down and inhale as you return to the starting position.

2. Keep your breathing consistent throughout the exercise.


1. Don_ arch your back or lean back as you pull the bar down.

2. Don_ use too much weight as this can strain your back and shoulders.

3. Don_ allow the bar to drift away from your body as you pull it down.

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