Exercise · Form & cues
Neutral-Grip Lat Pulldown — form guide
Lats (lower fibers) · Biceps · Mid Back. Equipment: Cable Machine + Neutral V-Bar or Parallel Handles. Difficulty: Beginner.
TEMPO
1-1-3-1
Neutral grip biases the lower lat — that thick, taper-creating part most people undertrain. Lean back ~15° to put the lats on stretch.
Cues
- Neutral grip, hands shoulder-width
- Lean back ~15°
- Pull handle to lower sternum
- Drive elbows down and back, full stretch at the top
Common mistakes
- Using straight bar mentality — pulling to neck
- Cutting the stretch short
Injury notes
Friendlier on shoulders + elbows than wide pronated grip.
Progression
Add 5kg/stack when 10 reps land with full ROM.