FitnessAINeutral-grip lat pulldown
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How to do it
Neutral-grip pulldown. Palms facing in. Greater bicep and lat recruitment. Easier on wrists.
Muscles worked
Mainly espalda. Train it inside a balanced routine to progress safely.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Pulling with the arms instead of starting the movement by retracting the shoulder blades and driving the elbows back.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
Alternative exercises
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Frequently asked questions
What muscles does Neutral-grip lat pulldown work?
Neutral-grip lat pulldown mainly works the espalda muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Neutral-grip lat pulldown should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for espalda to your level (about 10–20 sets per muscle per week).
Is Neutral-grip lat pulldown good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow espalda.
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