Neutral Grip Lat Pull Downs

Let’s talk neutral grip lat pulldowns.

They are my favorite type of pull down for sculpting a beautiful back.

A neutral grip lat pull-down primarily targets the dorsi muscles, which are the large muscles of the back commonly known as the "lats." However, this exercise also engages several other muscles, including:

Rhomboids: These muscles are located between the shoulder blades and help retract and stabilize the scapulae.

2. Biceps brachii: The biceps muscles of the upper arm assist in the pulling motion during the exercise.

3. Rear deltoids: The posterior deltoid muscles, located at the back of the shoulders, are involved in shoulder extension during the movement.

4. Lower trapezius: Situated in the mid-back region, the lower trapezius muscles help stabilize and retract the scapulae.

5. Forearm muscles

You can do this exercise on a pull down machine or a cable machine.

To get the neutral grip you will need to use the neutral grip bar attachment.  It comes in different sizes.  You want to use the one that allows your grip to be slightly wider than your shoulder width .

Here is how you perform this exercise:

1. Sit down on a lat pull-down machine or a cable machine and adjust the knee pad to a comfortable position.

2. Grab the handles with palms facing each other (neutral grip).

3. Sit upright with your chest up and shoulders back, maintaining a slight arch in your lower back.

4. Keep your feet flat on the floor and your knees bent at a 90-degree angle.

5. Pull the handles down towards your chest, engaging your lat muscles. Keep your elbows close to your body.

6. Pause briefly when the handles are close to your chest, and then slowly release them back up to the starting position.

Here are my favorite cues to think about when performing this exercise:

1. Maintain an upright posture: Sit tall and keep your chest up throughout the movement. Avoid rounding your shoulders or hunching forward.

2. Engage your core: Activate your core muscles by drawing your belly button in towards your spine. This will help stabilize your torso and maintain proper alignment.

3. Initiate the movement with your lats: On the exhale, pull the handles down towards your upper chest while squeezing your shoulder blades together. Focus on initiating the movement from your lats rather than relying solely on your arms.

4. Pause and squeeze: Once the handles reach your upper chest, hold the position for a moment and squeeze your back muscles to maximize the contraction.

5. Control the eccentric phase: Slowly extend your arms back to the starting position, resisting the weight and maintaining control throughout the entire range of motion.

6. Focus on the muscle contraction: Concentrate on the sensation of your back muscles elongating and stretching as you extend your arms. This mind-muscle connection can help improve your overall lat engagement and promote better results.

Remember to listen to your body and adjust the weight accordingly. Gradually increase the resistance as you become more comfortable and confident with the exercise.

It's always important to prioritize proper form and technique to minimize the risk of injury and maximize the benefits of the exercise.

If you're new to this exercise, consider seeking guidance from a qualified fitness professional to ensure proper execution.