Neutral-Grip Pulldown
Muscles worked: Back (assisted by biceps).
How to do it
- Attach a close parallel handle to the pulldown and set the thigh pad snug.
- Sit with your palms facing each other and your arms fully extended.
- Lean back very slightly and hold that angle for the whole set.
- Pull the handle to your upper chest, driving the elbows toward your hips.
- Return to a full stretch overhead under control.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Close parallel handle
- Pull to the upper chest, elbows to the hips
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Pull-Up - back
- Chin-Up - back, biceps
- Lat Pulldown - back
Track the neutral-grip pulldown properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.