Exercise guide
Cable Twin Handle Parallel Grip Lat Pulldown
- Beginner
- Compound
- Rep-based
- Back
This variation uses a neutral grip to maximize lat recruitment and mid-back thickness while reducing shoulder strain compared to a wide grip. It allows for a deeper stretch and a stronger contraction of the lower lat fibers.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Attach two D-handles to the high pulley or use a dedicated parallel-grip attachment.
- Sit on the bench with your feet flat on the floor and knees secured firmly under the thigh pads.
- Grasp the handles with a neutral grip (palms facing each other) at roughly shoulder-width.
- Lean back slightly (about 10-15 degrees) and depress your shoulder blades to set your starting position.
How to do it
- Exhale as you pull the handles down toward your upper chest by driving your elbows down toward your hips.
- Continue the movement until the handles are level with your chin, focusing on squeezing your shoulder blades together at the bottom.
- Inhale as you slowly return the handles to the starting position, maintaining tension on the lats throughout the ascent.
- Maintain a controlled tempo, taking 2 seconds to pull down and 3 seconds to return to the top.
Form checklist
- Keep your chest puffed out and 'proud' throughout the entire set.
- Avoid using momentum or swinging your torso to pull the weight down.
- Ensure your elbows travel vertically and stay tucked relatively close to your sides.
- Keep your shoulders depressed and away from your ears, even at the top of the movement.
Pro tips
- Focus on the 'hook' grip—imagine your hands are just hooks and you are pulling entirely from the elbows to minimize bicep involvement.
- At the bottom of the movement, visualize pulling your shoulder blades into your back pockets to maximize lower lat activation.
Make it harder
- Incorporate a 3-second isometric hold at the point of maximum contraction (bottom) to increase time under tension.
- Perform a 'dead-stop' at the top of each rep, allowing the weight to settle for a split second to eliminate all momentum.
Frequently asked
- What muscles does the cable twin handle parallel grip lat pulldown work?
- The cable twin handle parallel grip lat pulldown primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable twin handle parallel grip lat pulldown?
- The cable twin handle parallel grip lat pulldown uses cable.
- Is the cable twin handle parallel grip lat pulldown good for beginners?
- Yes. The cable twin handle parallel grip lat pulldown is a beginner-friendly movement and a strong foundation to build on.