Neutral-Grip Pulldown
The most shoulder-friendly pulldown — palms facing, elbows driving straight down.
Lats, Back, BicepsCable MachineBeginner
Setup
- Locked under the pads, neutral (palms-facing) handle.
- Tall chest, slight lean back, arms long overhead.
How To Do It
- Pull the handle to your upper chest, elbows down to your ribs.
- Squeeze the lats one beat.
- Ride the handle back to a full overhead stretch.
Breathing
Exhale pulling down.
Common Mistakes
- Leaning way back to turn it into a row — small lean, set once.
- Half returns — full stretch each rep builds the lat.
Coach Sam's cue: Elbows to your back pockets, chest to the handle.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.