Which muscles does the neutral grip lat pulldown work?

The neutral grip lat pulldown mainly works your lats. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the neutral grip lat pulldown in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Neutral Grip Lat Pulldown: how to do it and muscles worked

The neutral grip lat pulldown mainly works your lats, with help from your biceps. You need a cable machine.

Muscles worked

Main

Lats

Helping

Biceps

How to do the neutral grip lat pulldown

1
Sit at the pulldown station with a V-handle or neutral grip bar, thighs secured. Hold the handles with your palms facing each other and lean back slightly.
2
Pull the handles to your upper chest, driving your elbows down and back and squeezing your lats. Let the handles rise slowly until your arms are straight.
3
Breathe out as you pull and in as you return, taking about three seconds up. Keep your chest up and shoulders down.

Form tip: Do not shrug as you pull, and do not lean back more than needed to clear your face.

Common questions

Which muscles does the neutral grip lat pulldown work?: The neutral grip lat pulldown mainly works your lats. It also involves your biceps.
What equipment do I need for the neutral grip lat pulldown?: You need a cable machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the neutral grip lat pulldown in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lats exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.