Neutral-Grip Lat Pulldown

1. Adjust the cable machine so that the pulley is above your head and attach a neutral grip handle.

2. Select an appropriate weight on the stack. Sit down on the bench and position your thighs under the support pads.

3. Grasp the handles with a neutral grip (palms facing each other) and sit down with your arms fully extended. This is your starting position.

4. Brace your core and keep your back straight throughout the exercise. Pull the handles down towards your chest by retracting your shoulder blades and flexing your elbows.

5. Squeeze your shoulder blades together as you reach the final contracted position, with the handles close to your upper chest. Ensure to keep your chest up and do not lean backward excessively.

6. Hold the contracted position for a moment, then slowly return the handles to the starting position while controlling the weight.

7. Repeat the movement for the desired number of repetitions.

8. Ensure that the motion is controlled throughout the exercise, with the focus on engaging the back muscles during the pull phase.

Note: Always warm up before exercising and consult with a fitness professional if you’re unsure about the correct form or weight to use. Avoid using excessive weight, which can lead to swinging and momentum rather than muscle engagement.