The Neutral Grip Lat Pulldown is a beginner machine vertical pull that primarily trains the lats, with the back and biceps assisting. It is useful for building vertical pulling strength through the lats and upper back.
Primary muscles
lats
Secondary muscles
back, biceps
Equipment
machine
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
lats
Secondary muscles
back, biceps
THE MOVEMENT
How to perform
Set the thigh pad securely and take a neutral grip on the pulldown attachment.
Sit tall with a slight, controlled lean and start with the arms extended.
Pull the attachment toward the upper chest by driving the elbows down.
Return slowly until the lats are lengthened and the arms are long again.
IRONYOU / CORE
Core cues
Use the neutral grip indicated by the variation and keep the wrists comfortable.
Drive the elbows down while keeping the torso stable.
Use a grip and range that let you feel the lats without forcing the shoulders.
STAY SHARP
Common mistakes
Using body swing or excessive lean to move the load.
Shrugging through the top of the rep.
Cutting the range short as fatigue builds.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: machine or cable stack load. Public value: total stack/load.
Neutral Grip Lat Pulldown Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.
Neutral Grip Lat Pulldown estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
48.6 kg
64.4 kg
80.1 kg
113 kg
60 kg
53.8 kg
71.3 kg
88.8 kg
125.2 kg
70 kg
58.6 kg
77.6 kg
96.6 kg
136.2 kg
80 kg
62.9 kg
83.3 kg
103.7 kg
146.2 kg
90 kg
66.8 kg
88.4 kg
110.1 kg
155.2 kg
100 kg
70.3 kg
93.1 kg
115.8 kg
163.3 kg
110 kg
73.4 kg
97.3 kg
121.1 kg
170.7 kg
120 kg
76.3 kg
101 kg
125.8 kg
177.3 kg
Neutral Grip Lat Pulldown Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.
Neutral Grip Lat Pulldown estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
24.6 kg
32.6 kg
40.5 kg
57.2 kg
50 kg
32.8 kg
43.4 kg
54.1 kg
76.2 kg
60 kg
37.9 kg
50.2 kg
62.5 kg
88.1 kg
70 kg
41.1 kg
54.4 kg
67.7 kg
95.5 kg
80 kg
43.1 kg
57 kg
71 kg
100.1 kg
90 kg
44.3 kg
58.7 kg
73.1 kg
103 kg
100 kg
45.1 kg
59.7 kg
74.3 kg
104.8 kg
IronYou-specific standard; resistance can vary between machines/equipment.
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
IronYou-specific standard; resistance can vary between machines/equipment.
KEEP EXPLORING
Variations
Related variations: Single Arm Lat Pulldown, Overhand Lat Pulldown, and Wide Overhand Lat Pulldown.
A different grip can change comfort and emphasis without changing the basic vertical-pull pattern.
EARLY ACCESS
Track Neutral Grip Lat Pulldown in IronYou.
Keep your last session, progress and next target with you when you train.