ExercisesStrength Training — Machines
Underhand Lat Pulldown: A Complete Guide
Also called Reverse Grip Pulldown, Supinated Pulldown
Quick Intro
Underhand Lat Pulldown, also called the Reverse Grip Pulldown or Supinated Pulldown, is a machine-based strength training exercise performed seated, pulling a straight bar down to the chest with the palms facing the body. The supinated grip shortens the lat’s stretch at the top and shifts more emphasis onto the biceps than an overhand grip does.
Equipment Needed
A Lat Pulldown Machine is required, along with a straight bar attachment. No other equipment is needed.
Why It Matters
A full-range pull with a palms-up (supinated) grip recruits a lot of back and arm muscle, building pulling strength first and endurance with it. Turning the palms to face the body shifts the shoulder and elbow into a position where the biceps naturally contribute more, which is what gives this version its distinct feel compared to an overhand grip. The wide back muscle (latissimus dorsi) drives the pull, with support from the front of the upper arm (biceps brachii) and a small muscle under the shoulder blade that assists the lat (teres major).
When to Do It
Underhand Lat Pulldown works well in a back session either as the main pulling movement or as a second exercise once the back is already warmed up from a wider-grip pull. Two to three times a week, with enough recovery for the back and biceps to reset, suits most people.
Anyone with a current elbow or bicep issue should get individual guidance before loading this exercise heavily, since the added bicep involvement places more direct stress on the elbow than an overhand grip does.
Getting Ready
A few slow shoulder rolls and a light set of band pulls warm the shoulders and elbows up for the supinated grip this exercise uses. Rehearsing the pull with a light weight, paying attention to how the elbows track close to the ribs, previews how the pull feels before the working sets begin.
Step-by-Step Instructions
1. The setup. Sit at the machine with the thighs secured under the pads, then grip the straight bar with palms facing the body, hands roughly shoulder-width apart.
2. The starting stretch. Sit tall with the arms extended overhead, feeling the stretch through the lats and shoulders.
3. The pull. Pull the bar down to the upper chest, keeping the elbows pinned close to the ribcage on the way down.
4. The finish. Squeeze the shoulder blades together at the bottom before releasing back to the starting position under control.
How Many, How Often
Underhand Lat Pulldown is dosed by reps, sets and the weight on the stack, with the load chosen relative to how well the elbows stay tucked through a full set.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to the underhand pulldown | 3 sets of 10 to 12 reps with a light to moderate weight, focused on a full range and tucked elbows |
| Intermediate | The elbows stay close to the ribcage without flaring | 3 to 4 sets of 8 to 10 reps with a weight where the last 1 to 2 reps are hard for the back and arms |
| Advanced | Comfortable working near a heavy top set | 4 sets, alternating heavier sets of 6 to 8 reps with lighter sets of 10 to 12 reps across a week |
The shoulder blade squeeze at the bottom of each rep matters more here than how much weight is stacked, since a heavier load tends to shorten that finishing squeeze first.
Modifications and Variations
For a different technique with the same equipment, Lat Pulldown switches to an overhand grip on a wider bar, giving a fuller stretch at the top and shifting emphasis away from the biceps and toward the whole width of the back.
Common Mistakes to Avoid
Letting the elbows flare wide on the way down. Allowing the elbows to drift away from the ribcage reduces the lat engagement this grip is meant to emphasize and shifts extra strain onto the shoulder joint. Keeping the elbows tracking close to the ribs through the whole pull preserves the intended path.
Skipping the finishing squeeze. Stopping the pull as soon as the bar reaches the chest without pausing to squeeze the shoulder blades together cuts the back’s contraction short. A brief pause and squeeze at the bottom of each rep builds more complete back strength.
Leaning back excessively. A slight lean at the start of the pull is normal, but swinging the torso backward to help move a heavier load turns the exercise into a row and adds uneven stress to the lower back. A torso that stays close to vertical through the whole set is a sign the back, not momentum, is doing the pulling.
After Your Set
Clasping both hands behind the back and gently lifting them away from the body opens the front of the shoulders after a set spent pulling the arms down and in. A gentle bicep stretch, extending the arm behind the body with the palm turned back, finishes the reset for the arms that assisted throughout the pull.
Going Deeper
Underhand Lat Pulldown works as either the main pulling movement or a follow-up to a wider-grip pull, adding lower-lat and bicep volume to a back session. The supinated grip lets the biceps assist more than an overhand grip does, so the arms can tire before the back reaches its own limit, especially on later sets. Building bicep strength on a separate day and leading the pull with the shoulder blades gets past a plateau sooner than adding weight.
Someone new to this grip usually settles into a comfortable, tucked elbow path within the first handful of sessions, with a confident working weight typically arriving somewhere in the four to six week range as the grip and pulling strength catch up to each other.
How to Know You’re Improving
- Elbows that stay close to the ribcage through the whole pull
- The lats and shoulders reaching a full stretch at the top before the next rep starts
- A brief squeeze of the shoulder blades at the bottom of each rep
- A working weight heavy enough that the last 1 to 2 reps are hard for the back and arms
A full stretch and a finishing squeeze are the progress to watch, ahead of the weight on the stack.
Muscles Worked
- Latissimus Dorsi (the wide back muscle, pulling with the palms up, which shortens the lat’s line of action)
- Biceps Brachii (the front of the upper arm, assisting more here than on an overhand grip)
- Teres Major (a small muscle under the shoulder blade, adding to the pull from the supinated grip)
FAQ
Is Underhand Lat Pulldown better than a regular Lat Pulldown? Neither is strictly better. This version shifts more emphasis onto the biceps and lower lats, while Lat Pulldown trains the back’s full width with a wider overhand grip, and most back programs benefit from rotating between both.
Why does the grip feel different on this version? Turning the palms to face the body changes the angle at the shoulder and elbow, which naturally lets the biceps assist more and often feels more comfortable in the wrist for people with sensitive wrists.
Which bar suits the underhand pulldown? A straight bar works best, gripped at roughly shoulder width with the palms turned to face the body.
Is some bicep fatigue after this exercise normal? Yes, fatigue through the biceps in addition to the back is expected, since the supinated grip shares more of the load with the arms than an overhand grip does. Sharp pain at the elbow is different and worth getting checked.
Can beginners start with this grip instead of an overhand one? Yes, some beginners find the supinated grip easier to feel the pulling muscles working, though rotating between grips over time trains the back more completely than sticking with one permanently.
Related to Lat Pulldown, the overhand-grip alternative on the same machine.