Underhand Lat Pulldown
Muscles worked
Instructions
- 1Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- 2Grab the pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands are placed closer than the shoulder width.
- 3As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- 4As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the fully contracted position and keep the elbows close to your body. The upper torso should remain stationary as your bring the bar to you and only the arms should move. The forearms should do no other work other than hold the bar.
- 5After a second on the contracted position, while breathing in, slowly bring the bar back to the starting position when your arms are fully extended and the lats are fully stretched.
- 6Repeat this motion for the prescribed amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Underhand Lat Pulldown
The underhand lat pulldown is a variation of the classic lat pulldown where the hands grip the bar palms facing you, in a closer grip. This grip slightly changes the movement mechanics and increases biceps involvement while still centering on the lats as the primary muscle. Leaning the torso slightly back and arching the lower back allows a more natural pulling path toward the upper chest. It's a great way to vary back stimulation, especially for lifters who struggle to feel their lats with the classic overhand grip, since the underhand grip often improves the mind-muscle connection.
check_circleBenefits
- check_circleStrongly targets the lats with a closer grip
- check_circleEngages the biceps more than an overhand grip
- check_circleImproves the sense of lat contraction for many lifters
- check_circleEffectively complements other lat pulldown variations
lightbulbExecution tips
- lightbulbBring the hands closer, nearer than shoulder width
- lightbulbCreate a slight arch in the lower back at the starting position
- lightbulbKeep the upper torso stationary throughout the pull
- lightbulbFocus on the back contraction at the bottom position
- lightbulbFully stretch the lats when returning to the start
warningCommon mistakes
- warningPulling the bar by leaning too far back
- warningRelying mainly on the forearms and biceps
- warningNot returning the torso upright between reps
- warningReleasing the bar too fast in the stretched position
helpFrequently asked questions
What's the difference from the overhand lat pulldown?expand_more
The underhand grip engages the biceps more and often makes the lat contraction easier to feel, while the classic overhand grip targets the back and shoulders a bit more broadly.
Should I lean the torso far back?expand_more
A moderate lean of about 30 degrees is enough; leaning too far breaks the path and overloads the lower back.
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