Cable Lat Pull Down Double-Handle
A vertical pulling variation using dual cables and D-handles that targets the lats and biceps to build back width; allows for a neutral grip and natural joint alignment.
About Exercise
Equipment
Crossover Cable Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Traps, Shoulders, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Biceps
6/10Long Head, Short Head
Traps
5/10Mid Traps, Lower Traps
Shoulders
5/10Rear Delts
Forearms
4/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Place a bench or seat between two high cable pulleys. Attach D-handles, sit upright, and grasp handles with a neutral grip and arms extended.
- Initiate the pull by driving elbows down and back.
- Squeeze shoulder blades together at the bottom of the movement.
- Pause briefly with handles near the upper chest.
- Control the weight back up to full arm extension.
Coaching Tips
Form Cues
- Drive elbows down
- Chest up
- Squeeze lats
- Control the ascent
Breathing
Exhale as you pull the handles down; inhale as you return to the starting position.
Tempo
3-1-1
Range of Motion
Full arm extension at the top to handles touching or near the upper chest at the bottom.
Safety
Safety Notes
- Maintain a neutral spine throughout
- Avoid hyperextending the lower back
Spotting
Not recommended; use machine safeties or reduce weight if form breaks.
Common Mistakes
- Using momentum
- Shrugging shoulders
- Leaning back excessively
- Pulling with arms only
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
Flexibility Needed
- Shoulder flexion to 180 degrees
Build Up First
- Basic lat pulldown technique
- Core bracing competency
Also known as
Dual Cable Lat Pulldown, Neutral Grip Pulldown, Double D-Handle Pulldown, Cable Neutral Pulldown
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