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Neutral Grip Lat Pulldown Guide

  1. Exercise Type: Compound - engages and works multiple muscle groups at the same time.
  2. Targeted Muscle Groups:
    • primary: Latissimus Dorsi, upper back
    • secondary: biceps, trapezius, Rhomboids
    • tertiary: back deltoids, brachiallis

How to perform?

The Neutral Grip Lat Pulldown is a compound exercise that primarily targets the latissimus dorsi (lats). It also engages secondary muscles such as the biceps, rhomboids, and trapezius, and tertiary muscles like the rear deltoids and brachialis. It's a great back exercise since it limits the amount of 'cheating' you can do by engaging other muscles you shouldn't engage in order to help you out.

Steps to perform:

  1. Set up the lat pulldown machine with a neutral grip attachment.
  2. Adjust the knee pad to secure your lower body in place.
  3. Sit with your thighs under the pads, feet flat on the floor.
  4. Grasp the handles with palms facing each other and hands close together.
  5. Exhale as you pull the handles down towards your upper chest.
  6. Keep your chest up and shoulders down as you engage your lats.
  7. Inhale as you release the handles, extending your arms.
  8. Maintain a slight lean back and focus on slow, controlled movements.

Note: It's essential to find your full range of motion without compromising form. Avoid going too far back or allowing your elbow position to change. Focus on maintaining tension in the lats throughout the movement. While performing the neutral grip lat pulldown, you can add an isometric hold at the bottom of the movement to increase intensity and challenge your lats even more. Pause for a couple of seconds at the point of maximum contraction before releasing the handles. This slight modification can enhance the muscle-building potential of the exercise.


This exercise doesn't have any variations

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