Cable One Arm Neutral Grip Lat Pulldown

Muscles worked

Setup

1. Position a flat bench perpendicular to a high cable pulley and attach a single D-handle.
2. Sit on the bench with your feet flat on the floor, using your non-working hand to grip the bench for stability.
3. Reach up and grasp the handle with a neutral grip (palm facing inward) with your arm fully extended.
4. Ensure your torso is upright and your shoulders are square to the cable machine.

How to do it

1. Exhale and pull the handle down by driving your elbow toward your hip, keeping the arm close to your side.
2. Continue the pull until your elbow reaches your ribcage, focusing on the contraction in your lat.
3. Inhale and slowly return the handle to the starting position, allowing the weight to pull your shoulder slightly upward for a full stretch.
4. Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second squeeze, 2 seconds up).

Form checklist

• Keep your torso stationary; do not use momentum or lean excessively to pull the weight.
• Ensure your elbow drives the movement rather than pulling primarily with your hand.
• Maintain a neutral wrist throughout the entire range of motion.
• Keep your chest up and avoid rounding your shoulders forward at the bottom of the rep.

Pro tips

• To maximize lat recruitment, imagine trying to put your elbow into your back pocket.
• At the top of the movement, allow the cable to pull your scapula upward to get a deep eccentric stretch before starting the next rep.
• Focus on a 'thumbless' grip if you feel your biceps taking over the movement.

Make it harder

• Incorporate a 3-second isometric hold at the point of peak contraction.
• Perform a slow eccentric phase, taking 4-5 seconds to return to the starting position.

Frequently asked

What muscles does the cable one arm neutral grip lat pulldown work?

The cable one arm neutral grip lat pulldown primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the cable one arm neutral grip lat pulldown?

The cable one arm neutral grip lat pulldown uses cable.

Is the cable one arm neutral grip lat pulldown good for beginners?

The cable one arm neutral grip lat pulldown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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