Back · Cable
Cable Neutral Grip Wide Pulldown
How to do the cable neutral grip wide 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
Sit at a lat pulldown station and take a wide neutral grip with palms facing each other on the handles. Pull the bar down toward your upper chest, leading with your elbows and drawing your shoulder blades down and back. Pause briefly at the bottom, then control the bar back up to a full stretch.
- 1Your lats and upper back engaging as you pull to your chest
- 2Your shoulder blades drawing down before the elbows bend
- 3A controlled stretch at the top of each rep
Common mistakes
- Leaning back hard or jerking your torso to move the weight
- Pulling with your biceps instead of your back
- Letting the bar snap up; control the way down
Muscles worked
The cable neutral grip wide 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 wide 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.