Back · Cable
Cable Neutral Grip Lat Pulldown
How to do the cable neutral grip lat pulldown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Attach a neutral-grip handle to a high cable pulley and sit facing the machine with your thighs secured. Grip the handles palms-facing-in and pull them down toward your upper chest, driving your elbows down and back while squeezing your shoulder blades. Control the bar back up to a full stretch.
- 1Feel your lats drive the pull as you bring the handle to your chest
- 2Keep your elbows tucked and shoulders down to maximize lat engagement
- 3Squeeze at the bottom and control the release to a full stretch
Common mistakes
- Do not lean back excessively or swing for momentum
- Do not let your shoulders shrug up; keep them depressed
- Do not pull with your biceps alone; lead with your back
Muscles worked
The cable neutral grip lat pulldown mainly works the lats and biceps, with the forearms, lower traps, mid traps, upper abs, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
Kovo programs the cable neutral grip lat pulldown for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.