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All exercises

Twin handle parallel grip lat pulldown

Beginner

Twin handle parallel grip lat pulldown is a compound cable exercise for the lats, also working the biceps, upper back, and rear delts.

What it works

Primary muscle

Lats

Also works

BicepsUpper backRear delts

Equipment
Cable
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

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

What to do instead

  • Lever reverse grip lateral pulldownMachine
  • Lever front pulldownMachine
  • Cable lat pulldown full range of motionCable
  • Cable rear pulldownCable
  • Cable bar lateral pulldownCable
  • Band fixed back underhand pulldownResistance band

Harder variations

  • Cable one arm pulldownCable
  • Cable cross-over lateral pulldownCable
  • Lever one arm lateral wide pulldownMachine
  • Cable wide grip rear pulldown behind neckCable
Logged today · 2 min restTwin handle parallel grip lat pulldown

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