Underhand Lat Pulldown
Primary
Back
Secondary
Biceps, Forearms
Equipment
Cable
Difficulty
Beginner
Type
Pull
Underhand Lat Pulldown
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NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Underhand lat pulldowns use a supinated (palms facing you) grip, placing your biceps in a stronger pulling position. This variation allows more bicep involvement and often a deeper lat stretch at the top. Think of it as the pulldown version of a chin-up.
Use a shoulder-width grip—going wider with an underhand grip stresses the wrists. Drive your elbows down toward your back pockets and let your palms naturally face your chin at the bottom.
Underhand Lat Pulldown — targeted muscles
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 at the bottom of the pull.
- 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 to your sides.
When to Use the Underhand Lat Pulldown
Use underhand pulldowns when you want to train lats and biceps together, or as a chin-up alternative when bodyweight is too challenging. Pairs well with overhand pulldowns in the same session for variety.
What are common Underhand Lat Pulldown mistakes to avoid?
Leaning back too much.
Using momentum instead of controlled muscle contraction.
Grip too wide for underhand position.
Underhand Lat Pulldown — who it's best for
Lifters wanting simultaneous lat and bicep work, those who find overhand pulldowns uncomfortable, and anyone building toward chin-ups with adjustable resistance.
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.
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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.
Frequently Asked Questions About the Underhand Lat Pulldown
Neither is objectively better — they emphasize muscles slightly differently. Underhand involves more bicep and may allow more lat stretch. Overhand is more traditional. Use both for complete back development.
Use a shoulder-width grip or slightly narrower. This keeps your elbows close to your body and is comfortable on your wrists. Very wide grips don't work well with underhand position.
The underhand grip naturally involves more bicep. To feel lats more, focus on pulling your elbows down and back rather than just bending your arms. Think about squeezing your shoulder blades together.
They work the same muscles with similar movement pattern. Pulldowns allow precise weight selection and are easier for beginners. Chin-ups are bodyweight and require more strength. Both are valuable.
A slight lean back (10-15 degrees) is fine and may improve lat activation. Excessive leaning back turns it into a row variation and reduces lat emphasis. Stay mostly upright.
Pull the bar to your upper chest or collarbone. This ensures full range of motion. Pulling to your stomach involves too much leaning; stopping too high limits lat activation.
3-4 sets of 10-12 reps is typical for hypertrophy. This can be part of total pulldown volume or added to overhand variations for variety.
The Underhand Lat Pulldown typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
This Exercise Is in Your Plan
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Safety Notes
- Control movement.
- Don't lean back.