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Neutral-Grip Pulldown

Lats BicepsUpper back Compound Lat pulldown
Demo (loops)

How to do it

Starting position

  1. Sit under the pads and lock your knees in.
  2. Grip the V-bar attached to the cable machine.
  3. Open your chest upward and look straight ahead.

Movement

  1. Pull the bar down toward your chest.
  2. Hold while maintaining tension in your lats.
  3. 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 musclesLats
Secondary musclesBiceps · Upper back
EquipmentLat pulldown
Movement patternVertical pull
Rep range8–12 reps
6 similar exercises

Representative exercise: 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

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Related exercises

Machine Seated Single Arm Wide Lat PulldownHarderMachine One Arm Wide Lat Pulldown (Plate Loaded)HarderNegative 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.