Neutral-Grip Pulldown
How to do it
Starting position
- Sit under the pads and lock your knees in.
- Grip the V-bar attached to the cable machine.
- Open your chest upward and look straight ahead.
Movement
- Pull the bar down toward your chest.
- Hold while maintaining tension in your lats.
- Slowly return to the starting position.
Breathing
Exhale as you pull the bar down and inhale as you return it.
Trainer tips
- Use a grip with your palms facing each other
- Lower your elbows to the sides of your torso
- Contract your lats at the top
Cautions
- Do not place excessive stress on your shoulders.
- Arching your lower back excessively can cause injury.
- Excessively arching the upper body back
- Pulling with only the arms
Exercise info
| Primary muscles |  Lats |
|---|---|
| Secondary muscles | Biceps · Upper back |
| Equipment |  Lat pulldown |
| Movement pattern | Vertical pull |
| Rep range | 8–12 reps |
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Representative exercise: Single-Arm Lat Pulldown
- Single-Arm Lat Pulldown
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- Cable Seated on Floor Underhand Pulldown
- Cable Twin Handle Reverse Grip Lat Pulldown
- Lever Stack Seated Single Arm Lat Pulldown
- Cable Reverse Narrow grip Lat Pulldown
- Cable Seated on Floor Wide grip Pulldown
- Lying Lat Pulldown (Bodyweight)
- Standing Lat Pulldown
- Cable Bar Lat Pulldown
- Cable Dual Handle Lat Pulldown
- Cable Crossover Lat Pulldown
- Seated Lat Pulldown on a Chair
- Sitting Palm Pulldown on a Chair
- Cable One Arm Neutral grip Lat Pulldown
- Cable Parallel Grip Lat Pulldown on Floor
- Cable One Arm Pulldown
- Cable Kneeling One Arm Lat Pulldown
- Cable Incline Single Arm Lat Pulldown
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the lat pulldown, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Machine Seated Single Arm Wide Lat PulldownHarderLever Outdoor Seated Lat PulldownHarderNegative Pull-UpSimilar exerciseBand Lat PulldownSimilar exerciseSeated Chin-upSimilar exerciseSliding Floor Pulldown on TowelSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.