Underhand Lat Pulldown
Primary
Back
Secondary
Biceps, Forearms
Equipment
Cable
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for bicep emphasis for optimal results. The Underhand Lat Pulldown — a compound pulling movement — is one of the most effective ways to train your back, with secondary work on your Biceps and Forearms.
Underhand Lat Pulldown — targeted muscles
Primary
Secondary
Stabilizers
Why This Exercise Works
The underhand lat pulldown (also called supinated or reverse-grip pulldown) is a compound pulling movement that targets your latissimus dorsi (lats) with significant bicep involvement. The underhand grip changes the mechanics compared to overhand pulldowns, placing your biceps in a stronger pulling position and potentially allowing greater lat stretch. Your lats are the primary muscle worked during any pulldown variation. They adduct your shoulder (bringing your arm down to your side) against resistance. The underhand grip positions your biceps for maximum contribution to the pulling motion, which is why many lifters feel they can handle more weight or get a better contraction with this grip. The supinated (palms facing you) grip places your biceps in their strongest position for elbow flexion. Your biceps have two functions: flexing your elbow and supinating your forearm. With an underhand grip, both functions are engaged, maximizing bicep activation. This makes underhand pulldowns an excellent exercise for building both back and arm size simultaneously. The grip width affects muscle emphasis. A shoulder-width or slightly narrower grip is standard for underhand pulldowns. This width keeps your elbows close to your body during the pull, which may increase lat stretch at the top and contraction at the bottom. Very wide grips are not recommended with underhand position because they stress the wrists and shoulders. Research suggests that underhand pulldowns may provide a slightly greater range of motion compared to overhand variations. Your elbows can travel further back behind your body at the bottom of the movement, potentially increasing lat activation. However, the difference between grip variations is smaller than often claimed. Your rear deltoids and lower traps assist during pulldowns. Your core stabilizes your torso against the pulling force. For maximum lat activation, focus on initiating the pull with your lats rather than your biceps — think about driving your elbows down and back rather than just bending your arms. The underhand pulldown is essentially the machine version of the chin-up. If you can't do chin-ups yet, underhand pulldowns build the same muscles with adjustable resistance.
How do you perform the Underhand Lat Pulldown?
- 1
Sit at lat pulldown machine.
- 2
Grip bar with underhand grip.
- 3
Hands shoulder-width apart.
- 4
Pull bar down to upper chest.
- 5
Squeeze lats - this is a common issue that reduces exercise effectiveness.
- 6
Return with control.
What are the best tips for the Underhand Lat Pulldown?
Same as reverse-grip.
More bicep involvement.
Great for lat stretch.
Keep elbows close for optimal results.
What are common Underhand Lat Pulldown mistakes to avoid?
Leaning back too much.
Using momentum instead of controlled muscle contraction.
Grip too wide - this is a common issue that reduces exercise effectiveness.
Underhand Lat Pulldown — who it's best for
All fitness levels looking to build strength and muscle definition.
How many sets and reps of Underhand Lat Pulldown should you do?
Recommendation: 3-4 sets of 10-12 reps. Rest 60-90s.
Muscle Growth
10-12 reps
Rest 90s-2min
Strength
6-8 reps
Rest 2-3min
Endurance
12-15 reps
Rest 60s
Where to Use in Your Workout
As a primary pulling movement in back workouts, or as a variation alongside overhand pulldowns. Can be used to add bicep work to back training.
Sample Workout Blocks
Workout: Back + Biceps 1. Pull-Up: 4 sets × 6 reps 2. Underhand Lat Pulldown: 4 sets × 10 reps 3. Seated Cable Row: 3 sets × 10 reps 4. Dumbbell Row: 3 sets × 10 reps each arm 5. Face Pull: 3 sets × 15 reps 6. Hammer Curl: 2 sets × 12 reps Rest 90 seconds between pulldown sets. This workout emphasizes pulling with built-in bicep work from underhand grip.
Want a plan that programs the Underhand Lat Pulldown with the right sets, reps, and progression built in?
Get Your Custom PlanWhat are good alternatives to the Underhand Lat Pulldown?
Other Variations
- Close-Grip Underhand Pulldown
Variation Details
Lat Pulldown (Overhand)
Traditional pulldown with overhand (pronated) grip. Less bicep involvement than underhand. The most common pulldown variation.
Chin-Up
Bodyweight version of underhand pulldown. Same grip and muscle activation but uses your own weight. Harder than pulldowns for most people.
Close-Grip Lat Pulldown
Use a close-grip attachment with hands close together. Neutral or underhand grip. Emphasizes lower lats and biceps.
Single-Arm Lat Pulldown
Pull down one arm at a time. Allows focus on each lat individually and helps correct imbalances between sides.
Underhand Lat Pulldown vs Other Exercises
vs Lat Pulldown
Underhand grip involves more bicep and may allow more lat stretch. Overhand grip is more traditional and shifts emphasis slightly to upper back. Both effectively build lats. Use both grips for complete development.
vs Chin-Up
Underhand pulldowns and chin-ups use the same grip and work the same muscles. Pulldowns allow adjustable weight; chin-ups use bodyweight. Pulldowns are easier for beginners; chin-ups are a progression goal.
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Underhand Lat Pulldown — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Control movement.
- Don't lean back.