PlanWorkouts

Exercise 0818 · REF rkg41Fb

Twin Handle Parallel Grip Lat Pulldown exercise animation

Twin Handle Parallel Grip Lat Pulldown

Category
Back
Equipment
Cable
Target
Lats

A neutral, parallel grip on the pulldown changes the pulling angle slightly compared to a wide overhand grip, often feeling more shoulder-friendly while still hitting the lats hard. It's a good option for anyone whose shoulders complain about a wide-grip pulldown but who still wants a vertical pulling pattern. Pull the elbows down and back rather than just down, which is what keeps the lats doing the work instead of the arms.

How to Do the Twin Handle Parallel Grip Lat Pulldown

  1. Adjust the seat height and position yourself facing the cable machine.
  2. Grasp the handles with an overhand grip, hands shoulder-width apart.
  3. Sit down and position your thighs under the thigh pads, keeping your feet flat on the floor.
  4. Lean back slightly and keep your chest up, maintaining a neutral spine.
  5. Pull the handles down towards your upper chest, squeezing your shoulder blades together.
  6. Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
  7. Slowly release the handles and return to the starting position.
  8. Repeat for the desired number of repetitions.

Muscles Worked

The Twin Handle Parallel Grip Lat Pulldown primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Rhomboids, Rear Deltoids.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have cable? These target the same lats with different equipment.

Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Twin Handle Parallel Grip Lat Pulldown work?
The Twin Handle Parallel Grip Lat Pulldown primarily targets the lats, with the biceps and rhomboids, rear deltoids assisting.
What equipment do I need for the Twin Handle Parallel Grip Lat Pulldown?
The Twin Handle Parallel Grip Lat Pulldown is done with a cable.
What's a good alternative to the Twin Handle Parallel Grip Lat Pulldown?
If you don't have access to a cable, the Archer Pull Up targets the same lats using body weight instead.