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
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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