Neutral Grip Machine Pulldowns


  • This movement is performed with a pull down machine. You will be bringing the bar down to your front, not to the back.
  • Sit on the seat provided, adjusting the pad on your thighs provided so that you are comfortable as well as secure. Choose the desired weight. Grasp the neutral grip bar with your palms facing each other.
  • Begin by being fully extended and grasping the bar. Next, pull the bar down to your upper chest. Keep your elbows close to your sides.
  • Hold and contract for 1-2 seconds, then slowly extend back to the starting position.
  • Do not swing or jerk the weight down.


Primary muscles Latissimus dorsi (Lats)
Secondary muscles Biceps Infraspinatus Teres