Fysiqal

Vertical Pull · Beginner

Lat Pulldown (close neutral grip)

Compound vertical pull exercise using cable, machine.
Lat Pulldown (close neutral grip) demonstration (no audio).
Movement pattern
Vertical Pull
Difficulty
Beginner
Equipment
Cable, Machine
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

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How to do the Lat Pulldown (close neutral grip)

Cues reviewed by Kwabena Osei on

Setup

Sit with thighs secured under the pad, grip the neutral (palms-facing) handles, arms extended overhead.

  1. Scapular depression & adduction together is a deliberate technique for optimal lat engagement on pulldowns/pull-ups — not automatic. The pull completes without it; depressing and retracting the shoulder blades increases the muscle's effective force angle. Cue it explicitly.

  2. Pull the handles down toward your chest, driving your elbows down toward your hips.

  3. Keep your torso mostly upright, with a slight backward lean rather than a big swing.

  4. Return under control to a full arm extension before the next rep.

Common mistakes

  • Using momentum/body swing to move the weight instead of controlled arm and back strength.

  • Cutting the range short at the top instead of returning to a full stretch.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder extensionprimary action

    Latissimus dorsi (prime mover, high emphasis); Teres major (synergist, high emphasis); Posterior deltoid (synergist, moderate emphasis); Triceps brachii (synergist, low emphasis)

  • Elbow flexionsecondary action

    Brachialis (synergist, high emphasis); Biceps brachii (synergist, high emphasis); Brachioradialis (synergist, high emphasis)

  • Scapula depressionsecondary action

    Trapezius (synergist, moderate emphasis); Rhomboids (stabilizer, low emphasis)

  • Scapula downward rotationsecondary action

    Rhomboids (synergist, low emphasis); Pectoralis minor (synergist, low emphasis); Trapezius (synergist, low emphasis)

Related exercises

All vertical pull exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.