Exercise guide · Beginner · Compound

Twin Handle Parallel Grip Lat Pulldown: How to Do It & Muscles Worked

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.

Primary muscles
Lats
Secondary muscles
Shoulders , Traps , Biceps
Equipment
Cable
Level · type
Beginner · Compound
Demonstration of the twin handle parallel grip lat pulldown
Front view: muscles worked by the twin handle parallel grip lat pulldown. Primary: lats. Secondary: shoulders, traps and biceps.
Back view: muscles worked by the twin handle parallel grip lat pulldown. Primary: lats. Secondary: shoulders, traps and biceps.
Primary Secondary

How to do the twin handle parallel grip lat pulldown

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

Sets, reps and programming

Suggested sets, reps and rest for the twin handle parallel grip lat pulldown by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Twin Handle Parallel Grip Lat Pulldown alternatives

More exercises that train the lats as their main target:

More lats exercises

See the best lat exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.