Back · Cable machine

Cable Neutral Grip Wide Pulldown

The cable neutral grip wide pulldown is a vertical pulling exercise that effectively develops the latissimus dorsi, teres major, and mid-back musculature. The parallel hand positioning places less stress on the shoulders and wrists than a standard overhand grip, making it a reliable staple for any back-focused workout.

Muscles: Back
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Sit at a lat pulldown machine with a wide neutral grip attachment (parallel handles).
Grab the handles with palms facing each other.
Pull the handles down towards your chest, driving your elbows down and back.
Squeeze your lats at the bottom.
Return to the starting position with control.

Common mistakes

Leaning back excessively turns the movement into a row and shifts tension away from the lats to the lower back.
Pulling primarily with the arms instead of driving through the elbows reduces the activation of the back muscles.
Letting the cable yank your arms up on the return phase removes continuous tension and risks shoulder strain.

Tips

Drive your elbows down toward your sides rather than focusing on pulling the bar with your hands.
Secure your thighs firmly under the support pads before initiating the pull to keep your lower body stable.
Control the eccentric portion of the lift for two to three seconds to maximize time under tension.

Sets and reps

Perform 3 to 4 sets of 8 to 12 repetitions with 60 to 90 seconds of rest for optimal muscle hypertrophy.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

How does a wide neutral grip differ from a standard wide grip?

The neutral grip places the shoulder joints in a safer, internally centered position while still targeting the upper lats and outer back effectively.

What should you do if you feel sharp pain during the exercise?

Stop the set immediately and consult a qualified specialist to rule out any shoulder or joint issues.

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