Lat pull down with double cable (neutral grip)

Exercise overview

Primary muscle group: Back

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 95

Average per rep (lbs)*: 210

Weight counts twice!

Description: Attach a stirrup (handle) to two high cable pulleys. Position a bench or chair midway between the two pulleys. Grasp a stirrup in each hand and sit directly under the pulleys, holding the stirrups using a neutral (aka parallel) grip (palms facing each other). Exhale as you pull the stirrups downward until your elbows are by your sides. Hold for a count of two, stick out your chest, and squeeze your back muscles. Inhale as you return the stirrups to the starting position, with your arms fully extended and shoulders stretched upward. Repeat.

Exercise ID: 00187

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Lat pull down with double cable (neutral grip)

Exercise tips and tricks

Engage Your Core: Keep your core engaged throughout the exercise to maintain a stable torso and avoid excessive swinging or using momentum.
Control the Movement: Focus on a controlled movement throughout the entire range of motion. Avoid allowing the weights to pull your arms back up too quickly. Controlling the eccentric (lifting) phase is just as important as the concentric (lowering) phase.
Full Range of Motion: Aim to pull the cable grips down until they reach approximately shoulder level. Fully extend your arms at the top of the movement to engage the latissimus dorsi muscles properly.
Neutral Grip Advantage: Utilizing a neutral grip-where your palms are facing each other-reduces the strain on your wrists and shoulders, making the exercise more comfortable and reducing the risk of injury.
Shoulder Blade Retraction: Before you initiate the pull, retract your shoulder blades. This action better engages your upper back muscles and helps in maintaining proper form.
Avoid Leaning Back: Maintain a slight backward lean but avoid excessive leaning as it can shift the focus from your lats to your lower back, increasing the risk of strain.
Elbow Position: Focus on bringing your elbows down to your sides rather than thinking about pulling the handles. This can help ensure you are engaging your back muscles rather than relying too much on your arms.
Breathing Pattern: Exhale as you pull the cables down and inhale as you allow the cables to return to the starting position. Proper breathing can improve performance and muscle engagement.
Consistent Tempo: Maintain a consistent tempo throughout your reps to ensure muscle recruitment remains steady. Quick or jerky movements can lead to poor form and potential injury.
Mind-Muscle Connection: Concentrate on feeling the lat muscles working during the exercise. This focus can enhance muscle activation and help you achieve better results.

Exercise overview

Exercise tips and tricks

Download the app