Underhand Lat Pulldown

Grip the pull-down bar with your palms facing you and your hands closer than shoulder-width apart. Lean back slightly and keep your back straight. Pull the bar down towards your chest, pulling your shoulders back slightly at the end of the motion.

Instructions

1. Sit at a lat pull-down machine with your feet flat on the floor and knee pad adjusted to your height.
2. Reach up and grasp the pull-down bar with a supinated (underhand) grip, hands closer than shoulder width.
3. Lean back slightly at about a 15-30 degree angle and expand your chest.
4. Pull the bar down toward your upper chest by driving your elbows downward and back.
5. Squeeze your shoulder blades together at the bottom of the movement.
6. Control the weight and slowly return the bar to the starting position with your arms extended.

Tips

• The underhand grip emphasizes biceps engagement more than overhand variations.
• Keep your torso relatively stable and avoid excessive rocking.
• Focus on initiating the pull with your back muscles rather than your arms.
• Maintain a steady tempo, taking 2 seconds for the descent and 1 second for the ascent.
• Do not pull the bar below chest level, as this reduces lat involvement and increases shoulder strain.