About this exercise
A lat pulldown variation using a supinated (underhand) grip on the pulldown machine bar, which shifts more emphasis onto the biceps while still heavily recruiting the lats for a strong back-and-arms combination.
Underhand Grip Lat Pulldown
Step by step instructions, muscle activation and variants for the Underhand Grip Lat Pulldown.
MediumMiddle back
How to Perform
- Sit at the lat pulldown machine and adjust the thigh pad to secure your legs
- Grip the bar with a supinated (palms-up) grip, hands about shoulder-width apart
- Sit upright with a slight lean back and retract your shoulder blades
- Pull the bar down toward your upper chest by driving your elbows toward your hips
- Squeeze your lats at the bottom of the movement
- Slowly return the bar to the starting position under control, fully extending your arms
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Middle back
Secondary
BicepsRear shouldersOuter forearmTrapezius
Common Mistakes
Common mistakes content is coming soon.
About the Underhand Grip Lat Pulldown
The Underhand 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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