Mid Parallel Grip Pulldown

Anatomy and Physiology for the Mid Parallel Grip Pulldown

The Mid Parallel Grip Pulldown trains the latissimus dorsi, rhomboids, biceps, and forearms. These muscles are the prime mover for pulldowns of any kind, as well as for chins, pull-ups, and rows. The mid, or shoulder width grip, stresses the more vertical fibers of the lats the greatest. Specific to the arms, the parallel grip demands a greater level of recruitment from the biceps brachialis, and brachioradialis.

The lats have the ability to create a tremendous amount of force development. Researchers believe that the rate of force development of the lats is responsible for speed in the first 30 meters of a sprint. The latissimus, along with the rhomboids also plays a role in spinal erection and maintenance of posture.

Instruction of the Mid Parallel Grip Pulldown

To perform this or any pulldown exercise, clip the proper attachment to the high pulley. A parallel grip means that palms must face each other, while the term “mid” denotes a mid-width, or shoulder-width, grip. Set the appropriate weight on the weight stack, grasp the handles, and sit down. Pause momentarily to allow a full stretch of the lats, and inhale.

Exhale and pull the bar down to the clavicles, then reverse the movement while inhaling and return to the top of the range of motion.

Once at the top of the movement – shown above – inhale as you reverse the movement and return to the start position.

Tips for Performance of the Mid Parallel Grip Pulldown

• Keep the head in proper alignment with the torso during the lift.
• Keep the chest elevated, but do not arch the lower back.
• Unless your flexibility precludes it, the bars should touch the clavicles.
• DO NOT pull the bar past the clavicles; it is a waste of time, and does not improve the involvement of the lats. This is a typical newbie mistake.
• Watch our video below to see the proper execution of the Mid Parallel Grip Pulldown from beginning to end.

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