{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Neutral-Grip Lat Pulldown",
      "kind": "common"
    },
    {
      "text": "Neutral-Grip Chest Pulldown",
      "kind": "common"
    },
    {
      "text": "Parallel-Grip Lat Pulldown",
      "kind": "common"
    },
    {
      "text": "Neutral Grip Lat Pulldown",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "teres-major",
        "role": "synergist"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-lower",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "extension",
          "adduction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "downward-rotation",
          "retraction"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "vertical-pull",
      "pull"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "cable",
        "selectorized-machine"
      ]
    ]
  },
  "external_ids": {
    "wger": "1136,1510"
  },
  "id": "oec:cable-neutral-grip-lat-pulldown",
  "instructions": {
    "setup": [
      "Attach a neutral-grip handle or parallel-grip bar to the high pulley of a lat pulldown machine.",
      "Adjust the thigh pad so your legs are securely anchored with your feet flat on the floor.",
      "Grasp the handles with palms facing each other and sit down, allowing your arms to extend overhead while maintaining an upright posture with a slight backward lean."
    ],
    "steps": [
      "Depress your scapulae and pull the handle smoothly down toward your upper chest by driving your elbows down and back.",
      "Squeeze your lats firmly at the bottom as the handle approaches collarbone level.",
      "Control the weight as you slowly reverse the motion, extending your arms fully until you feel a gentle stretch in your back before beginning the next repetition."
    ],
    "breathing": "Inhale as you allow the weight to return to the top; exhale forcefully as you pull the handles down toward your chest.",
    "cues": [
      "Lead with the elbows.",
      "Chest up to meet the bar.",
      "Control the stretch at the top."
    ],
    "common_faults": [
      {
        "fault": "Excessive leaning back to swing the weight down using momentum.",
        "correction": "Keep your torso relatively still with only a slight natural arch, pulling strictly with your back and arms."
      },
      {
        "fault": "Incomplete range of motion without full overhead extension.",
        "correction": "Allow your shoulder blades to elevate naturally at the top of each rep to achieve a full stretch."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the thigh support is locked securely to avoid being pulled upward by the weight stack."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "weight-stack",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Cable Neutral-Grip Lat Pulldown",
  "previous_ids": [
    "oec:neutral-grip-chest-pulldown",
    "oec:neutral-grip-lat-pulldown"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Neutral-grip chest pulldown",
        "url": "https://wger.de/en/exercise/1136/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Franpol"
      },
      {
        "title": "wger: Neutral Grip Lat Pulldown",
        "url": "https://wger.de/en/exercise/1510/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Expenses7000"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:cable-lat-pulldown"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-lat-pulldown"
    },
    {
      "type": "substitute-for",
      "target": "oec:neutral-grip-pull-up"
    },
    {
      "type": "regression-of",
      "target": "oec:neutral-grip-pull-up"
    },
    {
      "type": "substitute-for",
      "target": "oec:v-bar-lat-pulldown"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral",
      "width": "shoulder"
    },
    "position": "seated",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A vertical pulling exercise performed on a cable pulldown machine using a neutral grip to target the latissimus dorsi and elbow flexors."
}