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Machine Lat Pulldown (Underhand Grip)
The Machine Lat Pulldown (Underhand Grip) is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: lats (upper) 26%, lats (lower) 21% and biceps (short head) 9%.
How to do it
- Set the seat and thigh pad so the handles are at full reach and the thighs are held down.
- Grip the handles underhand at about shoulder width and sit tall.
- Pull the shoulders down, then bring the elbows down in front of the body.
- Pull until the hands reach the upper chest and the elbows are at the ribs.
- Return slowly to straight arms.
Tips
- Keep the wrists straight in line with the forearms.
- Drive the elbows down, not back, to keep the lats working.
Common mistakes
- Turning it into a biceps curl by bending the arms before the shoulders move.
- Leaning far back to finish the rep.
- Letting the elbows flare wide.
Muscles worked by the Machine Lat Pulldown (Underhand Grip)
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Supinated grip adds biceps. A seated pulldown is a pull up with the load chosen: the same lat-led pattern with elbow flexors and lower traps assisting, and far less core work.
Machine Lat Pulldown (Underhand Grip) alternatives
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Frequently asked questions
What muscles does the Machine Lat Pulldown (Underhand Grip) work?
Mainly the lats (upper) and lats (lower). The biceps (short head), biceps (long head), lower traps, brachialis and rhomboids assist.
Is the Machine Lat Pulldown (Underhand Grip) good for beginners?
Yes. The Machine Lat Pulldown (Underhand Grip) is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Machine Lat Pulldown (Underhand Grip)?
For example the Reverse Grip Lat Pulldown, Underhand Lat Pulldown and Close Grip Lat Pulldown. They train mostly the same muscles, some with different equipment.
How do you make the Machine Lat Pulldown (Underhand Grip) harder?
Add weight or reps, or move on to the Behind the Neck Lat Pulldown and Single Arm Lat Pulldown (Cuff).
Sources
- Lusk et al. 2010, JSCR 24(7):1895-1900 (grip width and orientation)
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