Supinated Grip Lat Pulldown - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Supinated Grip Lat Pulldown

Step by step instructions, muscle activation and variants for the Supinated Grip Lat Pulldown.

MediumMiddle back

About this exercise

The Cable Underhand Pulldown is a lat pulldown variation using a supinated (palms-up) grip, which places the lats in a strong pulling position while also engaging the biceps. The underhand grip allows for a more natural elbow path and often enables a stronger mind-muscle connection with the lats.

How to Perform

  • Sit at the lat pulldown machine and grasp the bar with an underhand (supinated) grip, hands roughly shoulder-width apart
  • Secure your thighs under the pads and sit upright with a slight lean back
  • Retract your shoulder blades and depress your shoulders before initiating the pull
  • Pull the bar down toward your upper chest, driving your elbows toward your hips
  • Squeeze your lats at the bottom of the movement, keeping your chest tall
  • Slowly return the bar to full arm extension under control

Muscle Activation

Primary
Middle back
Secondary
BicepsRear shouldersOuter forearmTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Supinated Grip Lat Pulldown

The Supinated Grip Lat Pulldown is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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