Neutral / Close-Grip Pulldown

A neutral grip emphasises the lat with a comfortable shoulder position and a big range.

• Compound
• Machine
• Beginner

How to do it

• Neutral grip at shoulder width
• Pull by driving your elbows down and back
• Stretch out fully at the top
• Avoid swinging your torso

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Pull for 1 s to your chest, control the way up for 2–3 s

Common mistakes

• Pulling with lower-back momentum
• A partial range with no stretch at the top
• Bringing your elbows forward instead of driving them down and tucked

Muscles worked

Primary

• Lats

Secondary

• Biceps
• Back

Alternatives

• Lat Pulldown
• Pull-ups
• Single-Arm Dumbbell Row