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Lat pulldown with underhand grip

By using the underhand grip, you relieve the rear shoulders. The focus is intensified on the biceps and latissimus. Furthermore, practical advice on body position and execution of the movement is provided.

Body position

Assume an upright position at the lat pulldown. Your entire body is tense, and your feet are firmly planted on the ground. Simultaneously, ensure your knees are securely fixed between the pads to prevent the weight from pulling you upward. With an underhand grip, your palms face towards you, and your hands are shoulder-width apart.

Movement execution

Now, lower the handlebar in front of your chest. Your body remains in the same position throughout the movement. The arms do not move backward but stay close to the body. Halt the downward motion before stopping the bar in front of the chest. Inhale during this phase and bring the arms back to the starting position as you exhale.

Stressed muscles and common mistakes

Additional information regarding the involved muscle groups and common errors in performing the exercise "Lat Pulldown with Underhand Grip" can be found on the website "Lat Pulldown to the Chest on the Lat Pulldown Machine."

Alternative variants to lat pulldowns with an underhand grip

To make your training more diverse, you can also resort to similar exercises or explore further variations of the exercise "Lat Pulldown with Underhand Grip."

Wide grip lat pulldowns

While in the traditional lat pulldown, a grip at shoulder-width distance is chosen, now the hands are placed further out on the grip. In the wide lat pulldown, the latissimus is clearly emphasized. Particularly effective for the muscles of the upper back is the lat pulldown to the chest. Simultaneously, with a wide grip, the shoulder and elbow joints are spared. The lat pulldown with a wide grip is therefore ideal if you want to combine a low risk of injury with effective muscle building.

Close grip lat pulldowns

Another exercise variation for training the latissimus is the lat pulldown with a narrow grip. In this case, the lat pulldown machine is used, which is available in almost every fitness studio. With the lat pulldown with a narrow grip, the latissimus is targeted. This exercise is ideal for beginners, as it can be easily integrated into their training plan. The grip should be less than shoulder-width.

Classic lat pulldown to the chest

The lat pulldown to the chest is one of the most popular fitness exercises for the latissimus. The basic exercise is suitable for beginners, advanced, and professionals alike. In addition to the lower fibers of the trapezius muscle, the focus in the traditional lat pulldown to the chest is on the latissimus. In this variation, an approximately shoulder-width overhand grip is chosen to effectively engage the latissimus. This exercise is ideal for developing a broad back.

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Lat pulldown with underhand grip

Body position

Movement execution

Stressed muscles and common mistakes

Alternative variants to lat pulldowns with an underhand grip

Comments

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