Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Exercise Guides » Arms

Double Cable Neutral-Grip Lat Pull-Down: Build Strong Lats!

The correct way to do a double cable neutral-grip lat pull-down.

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:14 AM EDT

Ask Question?

The double cable neutral-grip lat pull-down is one heck of a back exercise because it really allows for full isolation and range of motion for targeting mostly the latissmus dorsi (Lats) muscles. When developed fully, the lats give wideness to the back and they also look really cool when posing.

But it’s a large muscle group which needs plenty of training and essentially every back exercise hits the lat muscles to some degree. Now, the cable lat pull-down has been used for decades and that’s because it works but it also hits the upper back muscles due to the nature of the movement which many people are unaware of.

This makes the double cable neutral-grip lat pull-down a fantastic upper posterior muscle exercise.

Double Cable Neutral-grip Lat Pull-down Details
Basic Information
Body Part
Back
Primary Muscles
Biceps brachii, Infraspinatus, Latissimus Dorsi, Rear deltoids, Rhomboids, Teres Major, Trapezius
Secondary Muscles
Core Muscles, Pectoralis major, Serratus Anterior
Equipment
Cable Machine, Neutral-Grip Handles.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance12-20
Power3-6
Muscular endurance15-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Kneeling Cable Pullover: Target Your Lats and Upper Body Strength
  • Master the Suspension Push-Up for Total Upper Body Strength
  • Seal Jacks: Target Your Core and Lower Body for Total Fitness
  • Master the Wheel Rollout for Core, Hip Flexors & Shoulders

In this Exercise

  • Target Muscle Group: Latissimus Dorsi
  • Type: Strength
  • Mechanics: Compound
  • Equipment: Cables, bench
  • Difficulty: beginner

Exercise Instructions

  1. Attach a single grip to each side of your body on a cable machine high enough to where you can grab them with arms extended.
  2. Position a bench between the cable attachments so you can sit comfortably underneath the handles.
  3. Grab the pulley cables and sit on the bench with your arms fully extended upward, back straight, and chest forward.
  4. Slowly pull the cables down by your sides until elbows almost touch your sides while squeezing the lats.
  5. Hold for a couple of seconds.
  6. Return to starting position with arms fully extended upwards.
  7. Repeat for desired reps.

Variations & Tips

  • You can also perform this movement with a long bar on a cable machine.
  • You can alternate with one arm at a time for more isolation.
  • Try to engage your lats as much as possible to limit arm involvement.
  • Kneel down to the floor on your knees if you don’t want to use a bench.
  • The high pulley lat pull-down targets both the lats and upper back muscles.

Watch: How to do a double cable neutral-grip lat pull-down

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Arms Back Exercise Guides
Previous Post

Update: C.T. Fletcher Has Successful Heart Transplant Surgery

Next Post

Standing Cable Hip Extension: Target Your Glutes & Hamstrings

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

Related

Exercises For Sculpted Shoulders
Training

The 7 Best Trainer-Approved Exercises for Sculpted Shoulders

Barbell Rollout From Bench Guide
Arms

Barbell Rollout From Bench: The Ultimate Guide for Strong Abs

Barbell Rear Lunge Guide
Core

Barbell Rear Lunge: The Key to Unlocking Your Glute Potential

Band Push Sit Up Guide
Arms

Band Push Sit-Ups: The Ultimate Core Exercise for Toned Abs

How to do Cable Judo Flip
Arms

Unleash Total Core Power with Dynamic Rotational Strength

How to do Barbell Seated Behind Head Military Press
Arms

Perfect the Seated Barbell Overhead Press for Shoulder Strength

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Stiff Hips? Do This One Daily Exercise to Unstick & Strengthen

Keone Pearson Looks Huge in Latest Physique Update 14 Weeks Before Title Defense at 2025 Mr. Olympia

Mr. Beast Challenges Brian Shaw To a Tug-of-War Against a Lion

Lee Priest Reveals His Top Barbell Exercises for a Massive Back

Jay Cutler Explains His Current Training Split at 51 Years Old

Spring Power Surge: 3 Overlooked Exercises to Add 10lbs to Your Bench Press by Summer

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.