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§ L · Exercises · BackUpdated 6/2026

Cable Neutral Grip Lat Pulldown

Builds your lats and upper back. Better pulling strength helps posture and carries over to other pulling lifts.

Muscle group
Back
Equipment
Cable
Exercise type
Compound
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Back
Supporting muscles
BicepsForearm

How to perform

§ 02 · Steps
  1. 01

    Sit at the cable lat pulldown machine and adjust the thigh pad so your thighs stay securely in place.

  2. 02

    Grip the neutral handles (palms facing each other) and sit in a stable position with your chest up and your core braced.

  3. 03

    Pull the handles down toward your upper sides by driving your elbows down and back while pulling your shoulder blades back and down.

  4. 04

    Pause at the bottom and squeeze your back without leaning backward.

  5. 05

    Slowly raise the handles back up to a full stretch and return your shoulder blades under control without letting your shoulders rise toward your ears.

Beginner's guide

§ 03 · Guide
What it works

Builds your lats and upper back. Better pulling strength helps posture and carries over to other pulling lifts.

What it should feel like

You should feel it in your lats and around your shoulder blades, not mostly in your hands or biceps. Keep your shoulders away from your ears.

Most common mistake

A common mistake is leaning back and using momentum. Start by pulling your shoulder blades down, then drive your elbows down close to your sides.

How to get started at the gym

§ 04 · SisuLift

Cable Neutral Grip Lat Pulldown is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your elbows in line with your torso and avoid swinging your hips so the load stays on your lats. Think about pulling your shoulder blades down first, then pulling with your arms.

A great exercise for targeting the lats with a neutral grip, which is often more shoulder-friendly.

More exercises: Back

§ 06 · Same muscles

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