Neutral Grip Lat Pulldown
Joint-friendly grip with balanced lat activation
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Lats |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Use neutral grip bar
- Step 2: Pull to chest
- Step 3: Squeeze lats hard
- Step 4: Slow controlled return
- Step 5: Maintain neutral spine
Equipment
- Lat pulldown machine optional
Coaching tips
Benefits
Joint-friendly grip with balanced lat activation
Common mistakes
Shrugging shoulders
Make it harder
Pause at bottom
Make it easier
Use bands
Breathing
Exhale when pulling
Build a workout with this exercise
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Beginner · 4 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.