Movement overview

The Cable Wide Neutral Grip Lat Pulldown targets the latissimus dorsi muscles, along with the biceps, shoulders, and upper back. This exercise is performed using a cable machine with a wide neutral grip attachment, allowing for a natural hand position that reduces strain on the wrists and shoulders while effectively engaging the back muscles.

Step-by-step cues

1. Sit at a cable pulldown machine and adjust the knee pad to secure your legs.
2. Attach a wide neutral grip handle to the high pulley.
3. Grasp the handle with palms facing each other, arms fully extended overhead.
4. Lean back slightly at the hips, keeping your chest up and core engaged.
5. Pull the handle down towards your upper chest by driving your elbows down and back.
6. Squeeze your shoulder blades together at the bottom of the movement.
7. Slowly extend your arms back to the starting position under control.
8. Repeat for the desired number of repetitions.

Technical tips

• Maintain a slight arch in your lower back throughout the exercise to protect your spine.
• Focus on pulling with your elbows rather than your hands to better engage the lats.
• Avoid using momentum; control the movement both on the way down and up.
• Keep your shoulders down and away from your ears to prevent unnecessary tension.
• Ensure a full range of motion by fully extending your arms at the top of each rep.
• Breathe out as you pull down and inhale as you return to the starting position.