PullBack-friendly

Neutral-Grip Lat Pulldown

Vertical pull for back width. Seated with thighs locked in — very stable.

💪 Lats💪 Biceps🏋️ machine🏋️ cable

Neutral-Grip Lat Pulldown — start position — Start ↔ end position

Neutral-Grip Lat Pulldown — end position — Start ↔ end position

Step by step

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Setup

Adjust the thigh pad so you're locked in.

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Setup: Adjust the thigh pad so you're locked in.
Setup: Grab a neutral (palms facing) handle.
Setup: Sit tall with a slight lean back.
Pull the handle to your upper chest by driving your elbows down.
Squeeze the lats at the bottom.
Let the handle rise slowly until your arms are straight.

Watch a video demo

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Tempo coach

Pull 1sSqueeze 1sLower 3s

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Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.

Pre-set checklist

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🛡️ Back safety

•Keep the lean small so your back stays neutral.

✗ Common mistakes

✗Leaning way back and turning it into a row
✗Pulling behind the neck

Swap options

Chest-Supported Dumbbell RowBack-safe

Your #1 row. The bench holds your torso, so your lower back does nothing.

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