Unilateral Neutral Grip Pull Down

Unilateral Neutral Grip Pull Down

Perform a unilateral neutral grip pull down meaning one arm at a time to improve development and strength. Unilateral pull downs allow for a greater range of motion than a typical pull down movement using both arms at the same time. Activate the lower portion of the Latissimus dorsi (lat) which often a weak area for most trainees that can lead to injury.

Unilateral Neutral Grip Pull Down


Always train the weaker arm first to help restore a strength balance between the two limbs. Scott Mendelson points out the keys to bringing the elbow to the bottom of the rib cage for a beneficial contraction. Keep the line of pull vertical without leaning backward. Keep at least a five degree bend in the elbow on top of the movement to avoid stressing joints and ligaments.