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Lats · Cable · Beginner

How to do Twin Handle Parallel Grip Lat Pulldown

The twin handle parallel grip lat pulldown is a cable machine exercise targeting the latissimus dorsi, with secondary emphasis on the biceps, rhomboids, and rear deltoids. It involves pulling parallel handles down towards the chest while seated, focusing on squeezing the shoulder blades together.

Twin Handle Parallel Grip Lat Pulldown demonstration
Primary muscle
Lats
Also works
Biceps, Rhomboids and Rear deltoids
Equipment
Cable
Level
Beginner
Category
Back

How to do Twin Handle Parallel Grip Lat Pulldown, step by step

  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

Twin Handle Parallel Grip Lat Pulldown works your lats as the main mover, with help from your biceps, rhomboids and rear deltoids.

Variations

Twin Handle Parallel Grip Lat Pulldown is a variation of Lat Pulldown.

Track Twin Handle Parallel Grip Lat Pulldown in SPLYT

Twin Handle Parallel Grip Lat Pulldown is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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