Underhand-Grip Lat Pulldown
LatsCompoundPullCableBeginner
High-pulley pulldown with a reversed grip (palms facing you). The underhand grip increases biceps and lower-lat involvement.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Grip the bar underhand at shoulder width.
- 2.Sit with your thighs secured and chest up.
- 3.Pull the bar to your lower chest, driving your elbows back.
- 4.Squeeze your lats and return under control to full arm extension.
Common mistakes
- ●Rocking the torso to help
- ●Pulling only with the biceps
- ●Not fully extending at the top
- ●Shrugging the shoulders toward the ears
Proper technique
Think of driving your elbows toward your hips, not of bending your arms. Depress your shoulder blades before pulling. Keep your wrists neutral and firm.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Lats
Secondary
- Teres major
- Biceps brachii
- Rhomboids
- Rear deltoid
- Mid traps
- Lower traps