How To Do Underhand Lat Pulldown

Underhand Lat Pulldown Exercise

Underhand lat pulldown is the same as a standard lat pulldown, it can help build bigger arms while also helping increase your overall back thickness, giving you that ‘V’ taper look.

This exercise can be used in conjunction with pullups or if you are using heavy weights, replace the pull up exercise entirely.

Underhand Lat Pulldown How To

  • Position yourself in a lat pulldown machine, placing the hands up on the flat bar while keeping the underhand grip, and back straight.
  • Take a deep breath in and then as you begin to exhale, slowly pull the bar down towards the sternum as you open the chest up, pulling the shoulder blades together.
  • Pause when you’re in the lowered position and then slowly allow the bar to move back to the starting position to complete the rep.
  • Continue on until all reps are completed.

Form and Technique

To help maximise the total tension placed on the back muscles, pull the bar down slowly and then counteract the resistance as you bring it back up to the top position.

Also be sure that you are thinking of squeezing from the back as you perform this exercise to effectively engage the lats and not just allow the biceps to do all the work for you.

Variations:   Pull Ups, Neutral Grip Lat Pulldown

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Underhand Lat Pulldown