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Underhand Lat Pulldown
The Underhand Lat Pulldown is a strength exercise on a cable machine for your back. Share of the load in the Zulta muscle model: lats (upper) 26%, lats (lower) 21% and biceps (short head) 9%.
Also known as: supinated pulldown
How to do it
- Clip a lat bar to the high pulley and lock the thighs under the pad.
- Grip the middle of the bar underhand, hands shoulder width apart.
- Sit tall with a slight lean back and set the shoulders down.
- Pull the bar to the upper chest while the elbows drive down toward the hips.
- Let the bar rise slowly until the arms are straight.
Tips
- Keep the lean small and constant through the set.
- Squeeze the lower lats by pulling the elbows toward the back pockets.
Common mistakes
- Gripping too wide underhand, which strains the wrists.
- Letting the elbows flare out to the sides.
- Dropping the bar fast on the way up.
Muscles worked by the Underhand Lat Pulldown
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.
Underhand Lat Pulldown alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Underhand Lat Pulldown work?
Mainly the lats (upper) and lats (lower). The biceps (short head), biceps (long head), lower traps, brachialis and rhomboids assist.
Is the Underhand Lat Pulldown good for beginners?
Yes. The Underhand Lat Pulldown is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Underhand Lat Pulldown?
For example the Machine Lat Pulldown (Underhand Grip), Machine Lat Pulldown (Neutral Grip) and Reverse Grip Lat Pulldown. They train mostly the same muscles, some with different equipment.
How do you make the Underhand Lat Pulldown 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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