Back exercise
Lat Pulldown Neutral Grip
High cable pulldown with a neutral grip (triangle), comfortable for the shoulders and strong on lats.
- Primary muscleBack
- Also worksBiceps
- EquipmentCable machine
- TypeCompound
- MovementVertical pull
- LevelBeginner
- Back
- Biceps
- Cable machine
How to do the Lat Pulldown Neutral Grip
4 steps, in the order you do them.
- Attach the triangle handle to the high cable, sit down, and lock your thighs under the pads.
- With your chest up and a slight lean back, start with your arms extended.
- Pull the handle to your upper chest, driving your elbows down and keeping them close to your body.
- Return up with control until your lats are stretched.
Muscles worked
Alternatives to the Lat Pulldown Neutral Grip
They work the back with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 14 of the 36 routines.
- Experienced3 × 10–12
- Rest1 to 2 min
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Intermediate Upper-Legs 4 Days | Intermediate | 3 × 10–12 | 1:30 |
| Upper-Legs 5 Days | Intermediate | 3 × 10–12 | 1:30 |
| Back specialization | Intermediate and advanced | 4 × 8–12 | 1:30 |
| Glute specialization · Advanced | Intermediate and advanced | 2 × 10–12 | 1:30 |
| Strength and hypertrophy hybrid 4 days | Intermediate and advanced | 3 × 8–12 | 1:30 |
| PPL 6 days high volume | Advanced | 3 × 10–12 | 2:00 |
| Body part split 5 days | Advanced | 3 × 10–12 | 1:30 |
| Arnold split 6 days | Advanced | 3 × 10–12 | 2:00 |
Rest between sets, in minutes. And 6 more routines in the app.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
Routines that include the Lat Pulldown Neutral Grip
- Intermediate Upper-Legs 4 Days4 days · 70 min · IntermediateSee routine →
- Upper-Legs 5 Days5 days · 65 min · IntermediateSee routine →
- Back specialization4 days · 70 min · Intermediate and advancedSee routine →
More back exercises
Pull UpBack · Pull-up bar
Lat PulldownBack · Cable machine
Reverse Grip PulldownBack · Cable machine
TRX Inverted RowBack · Bodyweight and other
Frequently asked questions
What muscles does the Lat Pulldown Neutral Grip work?
The Lat Pulldown Neutral Grip works mainly the back. It also works the biceps and the upper back.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 10 to 12 reps with a minute and a half of rest.
Which routines include the Lat Pulldown Neutral Grip?
It appears in 14 of the 36 Mobbe routines, such as Intermediate Upper-Legs 4 Days, Upper-Legs 5 Days, and Back specialization.