Cable Wide Neutral Grip Pulldown

Cable Wide Neutral Grip Pulldown


This exercise involves using a cable machine with a wide neutral grip handle to perform a pulldown movement. It primarily targets the back muscles, specifically the latissimus dorsi, but also engages the biceps and shoulders.

Muscle Group

Equipment Required

Cable Wide Neutral Grip Pulldown Instructions

  1. Adjust the cable machine to a high position and attach a wide neutral grip bar to the cable.
  2. Stand facing the machine and grab the bar with both hands using a neutral grip (palms facing each other).
  3. Keep your chest up and your shoulders down and back.
  4. Engage your core and pull the bar down towards your chest, keeping your elbows close to your body.
  5. Pause for a moment at the bottom of the movement, squeezing your shoulder blades together.
  6. Slowly release the bar back up to the starting position, keeping your arms slightly bent.
  7. Repeat for the desired number of reps.

Cable Wide Neutral Grip Pulldown Form & Visual

Cable Wide Neutral Grip Pulldown

Cable Wide Neutral Grip Pulldown Benefits

  • Targets the latissimus dorsi, which is the largest muscle in the back and helps with overall upper body strength and posture
  • Engages the biceps and forearms as secondary muscles, improving grip strength
  • Allows for a wider range of motion compared to traditional pull-ups or chin-ups
  • Can be easily modified for different fitness levels by adjusting the weight or using resistance bands
  • Helps to improve overall upper body muscle definition and tone

Cable Wide Neutral Grip Pulldown Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Biceps brachii
  • Brachialis

Cable Wide Neutral Grip Pulldown Variations & Alternatives

  • Cable Narrow Neutral Grip PullDown
  • Cable Wide Overhand Grip PullDown
  • Cable Close Underhand Grip PullDown
  • Cable Reverse Grip PullDown
  • Cable Single Arm Neutral Grip PullDown