Neutral grip pull-down
- Sit at the pulldown machine and secure your knees. Attach a row handle and grab it with your palms facing each other.
- Keeping your chest up, pull the handle down until it reaches your upper chest.
- Slowly control the handle as it rises back to the starting position until your arms are fully extended.
Tips
- Before you pull, lift your chest and lean your torso back slightly so the handle can travel down toward your upper chest in a straight, controlled path.
- As you pull the handle down, lead with your elbows and drive them toward your sides rather than letting your hands do all the work.
- On the way back up, let your arms extend fully under control so the handle returns to the starting position without your torso rocking forward.
Common mistakes
- Swinging the torso back and forth during the pull instead of keeping it at a stable angle throughout the repetition.
- Pulling the handle down past the upper chest by shrugging the shoulders forward or rounding the upper back at the bottom of the movement.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
