Underhand Lat Pulldown (How To, Benefits, Common Mistakes)

The Underhand Lat Pulldown is a variation of the traditional pulldown that uses a reverse (supinated) grip to place more emphasis on the lower lats and biceps. This exercise builds upper-body pulling strength, improves posture, and helps develop the wide, V-shaped back many lifters aim for.

The underhand grip also provides a stronger mechanical advantage, allowing for a deeper stretch and smoother contraction.

Primary Muscles Worked: Latissimus Dorsi
Secondary Muscles Worked: Biceps, Rhomboids, Trapezius, Rear Deltoids, Core
Equipment Needed: Lat Pulldown Machine with Straight or EZ Bar Attachment

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How To Do Underhand Lat Pulldowns

Step-by-Step Instructions

1. Set-Up:
   • Attach a straight or EZ bar to the high pulley of a lat pulldown machine.
   • Sit down with your thighs secured under the pads and grab the bar with a shoulder-width underhand (supinated) grip (palms facing you).
   • Sit tall with your chest up, arms fully extended, and a slight lean back (about 10–15 degrees).
2. Execution:
   • Pull the bar down toward your upper chest by driving your elbows down and back.
   • Keep your chest lifted and focus on pulling with your lats, not just your arms.
   • Squeeze your shoulder blades together at the bottom of the movement.
   • Slowly return the bar to the starting position under control, feeling a stretch through your lats.
3. Tips for Proper Form:
   • Keep your elbows close to your body throughout the movement.
   • Avoid leaning too far back or using momentum to pull the weight.
   • Maintain tension through your lats during both the pull and the return.
   • Exhale as you pull down; inhale as you release the bar upward.

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Key Benefits

• Builds stronger, thicker lats for a wider back.
• Increases arm engagement and overall pulling strength.
• Improves posture and shoulder stability.
• Provides a comfortable wrist and shoulder position for many lifters.

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Modifications and Variations

• Easier Option:
  • Use lighter weight and focus on controlled reps with a full range of motion.
  • Perform Underhand Band Pulldowns for a joint-friendly version.
• Harder Option:
  • Slow down the eccentric (lowering) phase to 3–4 seconds.
  • Pause for 1–2 seconds at the bottom of each rep.
  • Try Single-Arm Underhand Pulldowns to improve balance and control.

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Common Mistakes

• Using Momentum: Avoid jerking the weight, control both directions.
• Pulling Too Low: Stop when the bar reaches your upper chest; don’t pull into your stomach.
• Rounding the Back: Keep your spine neutral and chest up.
• Elbows Flaring Out: Keep them tight to your sides for proper lat activation.

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Reps and Sets Recommendations

• For Strength: 4–5 sets of 6–8 controlled reps.
• For Hypertrophy: 3–4 sets of 8–12 reps, focusing on stretch and squeeze.
• For Endurance/Accessory Work: 2–3 sets of 12–15 lighter, smooth reps.

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