Neutral-Grip Lat Pulldown
With palms facing, pull the handle to the upper chest, driving the elbows toward the hips.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Lats, Upper back
- Equipment
- Cable
- Movement
- Pull
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the lats, for when the cable is taken or you want a change.
Questions
- What muscles does the Neutral-Grip Lat Pulldown work?
- The Neutral-Grip Lat Pulldown mainly works the lats and upper back.
- What equipment do you need for the Neutral-Grip Lat Pulldown?
- A cable.
- How many sets and reps of the Neutral-Grip Lat Pulldown?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Neutral-Grip Lat Pulldown?
- Archer Pull-Up, Barbell Bent-Over Row, Barbell Rack Chin and Barbell Underhand Bent-Over Row work the same main muscle.
Program it for your clients
Coaches add the Neutral-Grip Lat Pulldown to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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