Exercise · vertical pull
Neutral-grip pulldown
Neutral-grip pulldown is a beginner-friendly vertical pull movement that trains lats, biceps, done with a machine or a cable stack. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–12 reps, tempo 1-1-2.
The most common mistake is rocking the torso to move the weight. If a machine or a cable stack or the movement itself doesn't suit you, Lat pulldown or Chin-up or Band lat pulldown cover the same pattern. It doesn't carry a specific contraindication flag in this database, but form always matters more than load.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | V-handle or neutral handles, palms facing | V-हैंडल, हथेलियाँ आमने-सामने |
| 2 | Pull to the upper chest, elbows to the ribs | ऊपरी छाती तक खींचो, कोहनी पसलियों की तरफ |
| 3 | Slow stretch at the top | ऊपर धीरे स्ट्रेच |
Equipment & who it fits
Needs a machine or a cable stack, rated beginner. Search "neutral grip lat pulldown" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Neutral-grip pulldown work?
- Neutral-grip pulldown primarily trains lats, biceps, using a vertical pull pattern with a machine or a cable stack.
- What's the most common mistake with Neutral-grip pulldown?
- Rocking the torso to move the weight
- What can I do instead of Neutral-grip pulldown?
- The closest substitutes in this database are lat pulldown, chinup, band lat pulldown, which train the same pattern with different equipment.