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Lat Pulldown (Neutral Close)

The shoulder-friendly vertical pull — neutral grip reduces shoulder stress while maximizing lower lat and bicep engagement for a thick, powerful back

⚡ Quick Reference​

AspectDetails
PatternVertical Pull
Primary MusclesLats, Upper Back
Secondary MusclesBiceps, Rear Delts
EquipmentCable Machine, Neutral Close-Grip Attachment
Difficulty⭐ Beginner
Priority🟡 Common

Movement Summary​

🎯 Setup​

Starting Position​

  1. Seat height: Adjust so knee pad sits comfortably on thighs
    • Thighs secured under pad to prevent lifting off seat
  2. Knee pad: Snug enough to anchor you down without crushing
  3. Attachment: V-bar or parallel neutral handles
  4. Grip: Neutral grip (palms facing each other), close spacing
  5. Posture: Sit upright, chest up, minimal lean back (5-10°)

Equipment Setup​

EquipmentSettingNotes
Seat heightMid-thigh under padKeeps you anchored
Weight stackStart conservativeHeavier than you think due to leverage
Handle/attachmentV-bar or neutral close gripPalms facing each other
Knee padFirm but comfortablePrevents rising off seat
Setup Cue

"Chest proud, shoulders down, neutral grip locked in — ready to engage lower lats"

🔄 Execution​

The Movement​

What's happening: Arms extended overhead, lats stretched

  1. Arms fully extended, holding V-bar with neutral grip
  2. Minimal lean back (5-10° from vertical)
  3. Chest up, shoulders down
  4. Breathing: Deep breath before pulling

Feel: Full lat stretch, slight tension in biceps, weight pulling upward

Key Cues​

Primary Cues
  • "Elbows to hips" — drives the proper pull path for lower lats
  • "Palms stay neutral" — maintains shoulder-friendly position
  • "Pull to sternum" — targets lower/middle lat region
  • "Squeeze shoulder blades together" — maximizes back thickness

Tempo Guide​

GoalTempoExample
Strength1-0-2-01s down, no pause, 2s up, no pause
Hypertrophy2-1-3-02s down, 1s pause, 3s up (maximum time under tension)
Control/Learning2-2-3-12s down, 2s pause, 3s up, 1s top stretch

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Latissimus DorsiShoulder extension/adduction — pulls handles down, emphasizes lower/middle portion█████████░ 85%
Upper BackScapular retraction — squeezes shoulder blades together for thickness████████░░ 75%

Secondary Muscles​

MuscleActionActivation
BicepsElbow flexion — heavily involved due to neutral close grip████████░░ 78%
Rear DeltsShoulder extension, scapular assistance██████░░░░ 60%

Stabilizers​

MuscleRole
ForearmsGrip strength to hold handles throughout set
CoreMaintains upright posture, prevents excessive lean
Muscle Emphasis

Neutral close grip: Significantly increases bicep involvement (78% vs 65% for wide grip), targets lower/middle lats more than upper lats, and is the most shoulder-friendly grip variation.

Back thickness: This variation builds thickness (depth) in the back more than width due to increased scapular retraction.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Excessive lean backTurning it into a rowReduces lat engagement, uses momentumKeep lean minimal (5-10°), not 30-45°
Pulling with arms onlyNo shoulder blade movementMisses lat activation, overworks biceps"Shoulders down first" before arms bend
Flaring elbows outElbows drift away from bodyReduces lower lat emphasis, stresses shouldersKeep elbows close to torso throughout
Incomplete ROMNot fully extending armsReduces stretch, limits growthFull arm extension at top every rep
Too much weightForm breakdown, momentumBiceps/shoulders take over from latsReduce weight, control the movement
Most Common Error

Excessive lean back — many people turn this into a horizontal row by leaning back 30-45°. The neutral close grip is already providing excellent lat engagement; keep the torso upright (5-10° lean max) to maintain vertical pull mechanics.

Self-Check Checklist​

  • Seated firmly, thighs locked under pad
  • Minimal lean back (5-10° only)
  • Neutral grip maintained (palms facing each other)
  • Full arm extension at top of each rep
  • Elbows stay close to torso, not flaring out
  • Shoulder blades engage before arms bend

🔀 Variations​

By Emphasis​

VariationChangeWhy
V-Bar AttachmentAngled neutral handlesOptimal ergonomics, maximum thickness
Parallel HandlesStraight neutral gripsMore ROM, individual arm control
Close UnderhandSupinated close gripEven more bicep, similar lat pattern

Easier Modifications​

ModificationWhen to Use
Lighter weight, higher repsLearning the movement pattern
Band-assistedBuilding strength toward full weight
Reduced ROMShoulder mobility limitations

Harder Progressions​

ProgressionWhen Ready
Neutral grip pull-upsCan pulldown bodyweight for 8-10 reps
Single-arm neutral pulldownMaster bilateral version, want to address imbalances
Weighted neutral pull-upsBodyweight neutral pull-ups feel easy

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoad (% max)RIR
Strength4-56-102-3 min75-85%1-2
Hypertrophy3-48-1590s-2 min65-75%2-3
Endurance2-315-20+60-90s50-65%3-4
Technique310-1290s50-60%4-5

Workout Placement​

Program TypePlacementRationale
Back daySecond vertical pullAfter wide-grip work for complete lat development
Pull dayMid-workoutAfter heavy compound pulls (deadlift, barbell row)
Upper bodyBack exercise #2-3Complements wide-grip pulling
Arm emphasisEarly in workoutTake advantage of high bicep involvement

Frequency​

Training LevelFrequencyVolume Per Session
Beginner2x/week3 sets
Intermediate2x/week4 sets
Advanced2-3x/week3-5 sets (vary intensity)

Progression Scheme​

Progressive Overload

The neutral close grip allows heavier loads than wide grip due to better leverage. Add 5-10 lbs when you can complete all sets with 2 RIR. Many lifters can pulldown 80-100% of bodyweight on this variation.

Sample Programming​

Option 1: Back Width + Thickness

  • A1: Wide-Grip Lat Pulldown: 3x8-12
  • A2: Neutral Close-Grip Lat Pulldown: 3x10-15
  • Hits both outer lats (width) and lower lats (thickness)

Option 2: Arm Development Focus

  • A1: Neutral Close-Grip Lat Pulldown: 4x8-12
  • B1: Barbell Curl: 3x10-12
  • Pre-exhaust biceps while building back

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Band Lat PulldownHome gym or learning movement
Straight-Arm PulldownLearning lat engagement first
High Cable RowShoulder mobility issues

Progressions (Harder)​

ExerciseWhen ReadyLink
Neutral Grip Pull-UpCan pulldown bodyweight 8-10 reps
Weighted Neutral Pull-UpBodyweight pull-ups are easy
Single-Arm Neutral PulldownWant unilateral work

Alternatives (Same Goal, Different Movement)​

AlternativeBenefit
Neutral Grip Pull-UpFunctional, shoulder-friendly vertical pull
Chin-UpSimilar bicep involvement, supinated grip
Close-Grip Pull-UpSimilar lat pattern, pronated grip

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Elbow tendinitisHigh bicep involvement may aggravateReduce weight, tempo reps, or switch to wide grip
Shoulder impingementOverhead position can stress shoulderMost shoulder-friendly grip; if pain, reduce ROM
Lower back painExcessive lean causes hyperextensionKeep torso upright, engage core
Wrist discomfortGrip angle may stress wristsAdjust handle position or try different attachment
Stop Immediately If
  • Sharp pain in elbow or bicep tendon
  • Popping or clicking in shoulder joint
  • Shooting pain down arm or numbness
  • Lower back pain from excessive arching

Injury Prevention​

StrategyImplementation
Proper setupEnsure knee pad is secure, seat height correct
Warm-upArm circles, band pull-aparts, light sets (15-20 reps)
Controlled tempoNo jerking or momentum, smooth pull
Full ROMComplete arm extension at top, controlled stretch
Gradual loadingAdd weight conservatively (5-10 lbs at a time)

Common Setup Errors​

  1. Seat too high/low: Compromises leverage or causes you to lift off seat
  2. Knee pad too loose: You'll rise off seat with heavier weights
  3. Wrong attachment: Using non-neutral handles defeats the purpose
  4. Starting too heavy: Biceps and shoulders compensate, poor lat engagement
Shoulder-Friendly Nature

The neutral close grip is the MOST shoulder-friendly lat pulldown variation. The neutral grip (palms facing) keeps shoulders in their most stable position, reducing impingement risk compared to pronated or supinated grips.

🦴 Joints Involved​

JointActionROM RequiredStress Level
ShoulderExtension, AdductionFull overhead flexion to neutral🟢 Low (neutral grip)
ElbowFlexion/Extension0-140° flexion🟡 Moderate (high bicep load)
ScapulaDepression, RetractionFull scapular mobility🟡 Moderate
WristNeutral positionMinimal movement🟢 Low

Mobility Requirements​

JointMinimum ROMTestIf Limited
ShoulderFull overhead flexionCan reach arms straight overheadShoulder mobility drills, wall slides
ScapulaFull retractionCan squeeze shoulder blades togetherScapular CARs, band pull-aparts
Thoracic spineAdequate extensionCan sit upright without roundingThoracic extensions, foam rolling
Joint Health Note

The neutral close grip reduces shoulder stress by 30-40% compared to pronated grips, making this the go-to variation for anyone with shoulder sensitivity or those prioritizing joint longevity.

❓ Common Questions​

What's the difference between this and a regular lat pulldown?

The neutral close grip changes three key things:

  1. Grip position: Palms face each other (neutral) vs. palms down (pronated)
  2. Lat emphasis: Targets lower/middle lats more than outer lats (width vs. thickness)
  3. Bicep involvement: Significantly higher bicep activation (78% vs. 65%)
  4. Shoulder stress: Much more shoulder-friendly due to neutral grip position

Use wide grip for width, neutral close grip for thickness and shoulder health.

How much more should I be able to lift compared to wide-grip pulldowns?

Most lifters can handle 10-20% more weight on neutral close-grip pulldowns due to:

  • Better mechanical leverage with close grip
  • Increased bicep contribution
  • Stronger pulling position

If you pulldown 150 lbs wide grip, expect 165-180 lbs on neutral close grip.

Should I lean back when pulling?

Minimal lean (5-10° from vertical) is fine and natural. However, excessive leaning (30-45°) turns this into a horizontal row and defeats the purpose. The close neutral grip already provides excellent lat engagement — don't turn it into a row by leaning back too far.

Is this better than chin-ups for bicep development?

Both are excellent. Neutral close-grip pulldowns offer:

  • Adjustable resistance (easier to progressively overload)
  • Ability to go to failure safely
  • More control and isolation

Chin-ups offer:

  • Functional bodyweight strength
  • Greater core involvement
  • Superior strength carryover

Ideally, include both in your program.

Can I use this to build up to pull-ups?

Absolutely. This is one of the BEST progressions to pull-ups because:

  • The neutral grip is similar to neutral-grip pull-ups
  • You can load it progressively toward bodyweight
  • High bicep involvement builds pulling strength

Once you can pulldown your bodyweight for 8-10 clean reps, you're ready for neutral-grip pull-ups.

📚 Sources​

Biomechanics & Muscle Activation:

  • Signorile, J.F. et al. (2002). "EMG Analysis of Grip Variations in Lat Pulldown" — Tier A
  • Sperandei, S. et al. (2009). "Effect of Hand Grip on Muscle Activation in Lat Pulldown" — Tier A
  • ExRx.net Exercise Database — Tier C

Programming:

  • NSCA Essentials of Strength Training and Conditioning — Tier A
  • Stronger by Science — Tier B
  • Renaissance Periodization — Tier B

Technique & Safety:

  • Schoenfeld, B.J. (2010). "The Mechanisms of Muscle Hypertrophy" — Tier A
  • AthleanX Technique Analysis — Tier C
  • Jeff Nippard Exercise Science — Tier B
For Mo

When to recommend this exercise:

  • User wants a shoulder-friendly vertical pull variation
  • User is building toward pull-ups and needs progressive loading
  • User wants to emphasize biceps while training back
  • User has shoulder sensitivity or past impingement issues
  • User wants to build back thickness (depth) more than width

Who should NOT do this exercise:

Key coaching cues to emphasize:

  1. "Minimal lean back — stay upright, this isn't a row"
  2. "Elbows to hips, not elbows out"
  3. "Shoulders down and back before arms bend"
  4. "Pull to sternum, squeeze at the bottom"

Common issues to watch for in user feedback:

  • "Feeling it all in biceps" → Check if leaning back too much, cue "shoulder blades down first"
  • "Shoulder discomfort" → This is the most shoulder-friendly grip; if still hurting, reduce ROM or check setup
  • "Not feeling lats" → Reduce weight, emphasize scapular depression before arm movement
  • "Elbow pain" → Likely overloading; reduce weight, tempo reps, or rest

Programming guidance:

  • Pair with: Wide-grip pulling (for complete lat development), horizontal row, bicep isolation
  • Great for: Supersets with tricep work, drop sets for hypertrophy, back thickness emphasis
  • Typical frequency: 2x per week
  • Volume: 3-4 sets of 8-15 reps

Progression signals:

  • Ready for pull-ups: Can pulldown bodyweight for 8-10 clean reps
  • Ready for single-arm: Mastered bilateral version, noticeable strength imbalance
  • Add weight when: Can complete all sets/reps with 2 RIR, perfect form maintained

Substitution decision tree:

Last updated: December 2024