Lats exercise · cable
Twin Handle Parallel Grip Lat Pulldown
The twin handle parallel grip lat pulldown is a cable exercise that targets the lats, with the biceps, rhomboids and rear deltoids assisting.
How to do the twin handle parallel grip lat pulldown
- Adjust the seat height and position yourself facing the cable machine.
- Grasp the handles with an overhand grip, hands shoulder-width apart.
- Sit down and position your thighs under the thigh pads, keeping your feet flat on the floor.
- Lean back slightly and keep your chest up, maintaining a neutral spine.
- Pull the handles down towards your upper chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
- Slowly release the handles and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the lats. The biceps, rhomboids and rear deltoids work as secondary muscles. See all lat exercises or every cable exercise.
