The Neutral-Grip Lat Pulldown is a beginner-friendly cable strength exercise that targets the lats and middle back, with the biceps, traps and shoulders working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back
Secondary musclesBiceps, Traps, Shoulders
EquipmentCable
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Neutral-Grip Lat Pulldown
Clip a V-bar or parallel handle onto the high pulley of a pulldown station.
Sit down and lock your thighs under the pad.
Take the handle with palms facing each other and straighten your arms.
Pull your shoulder blades down and keep your chest tall.
Draw the handle to your upper chest with your elbows tracking close to your ribs.
Return slowly until your arms are fully extended and repeat.
02 The payoff
Why it earns its spot
Neutral forearms keep the shoulder out of full internal rotation.
Comfortable grip for lifters with wrist or elbow sensitivity.
Delivers lat activation comparable to pronated pulldown grips.
03 Don't do this
Common mistakes
Rocking the torso back and forth, which turns the pulldown into a partial row.
Shrugging at the start, so the upper traps absorb the load before the lats.
Curling the handle down with the arms, which makes the biceps the limiting factor.
Cutting the top of the range short, which removes the loaded lat stretch.
EGON Put it on record
Track it in EGON.
Log every set of the Neutral-Grip Lat Pulldown, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
