Twin Handle Parallel Grip Lat Pulldown

A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.

Exercise Details

Level
Beginner
Body Area
upper
Type
pull
Mechanics
Compound
Required Equipment
Cable Crossover Machine
Cable Crossover Machine
Target Muscle Groups
Primary
Back
Secondary
Biceps

Setup

Sit at the pulldown station. Grip two separate handles with a neutral (palms facing) grip. Secure your thighs under the pads and sit upright.

Instructions

1. Pull the handles down toward your upper chest.
2. Focus on driving your elbows into your ribs.
3. Squeeze your shoulder blades together.
4. Extend your arms slowly to the top.
5. Maintain a slight lean back.

Common Mistakes

1. Pulling the handles too low.
2. Flaring the elbows out.
3. Using momentum to jerk the weight.

Alternative Exercises

Zottman Curl
Beginner / Dumbbells / Biceps / pull
A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
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Suspended Row
Beginner / Rings / Back / pull
A functional pulling exercise. It builds back thickness and improves posture while the suspension trainer adds a core stability challenge.
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