Lat Pulldown With Supinated Grip
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The Lat Pulldown With Supinated Grip is a cable machine exercise performed seated at a lat pulldown station, pulling a bar down to the upper chest using an underhand (supinated) grip to emphasize back and biceps development. It primarily targets the latissimus dorsi, rhomboids, and trapezius, with strong secondary involvement from the biceps due to the underhand grip. It requires a lat pulldown cable machine with a straight or angled bar attachment, and suits lifters of all levels, from beginners building pulling strength to advanced trainees chasing back width.
How to Perform Lat Pulldown With Supinated Grip
- 1Attach a straight or slightly angled bar to the lat pulldown cable machine and set the thigh pad to secure your legs. Select your working weight on the stack.
- 2Sit on the bench facing the machine, grip the bar with a supinated (underhand, palms facing you) grip at shoulder-width, and hook your thighs under the pad.
- 3Lean back very slightly, engage your core, and pull your shoulder blades down and back to set your upper back before pulling.
- 4Exhale as you pull the bar down toward your upper chest by driving your elbows down and back, keeping your torso stable.
- 5Continue pulling until the bar reaches your upper chest, squeezing your lats and back muscles at the bottom of the movement.
- 6Inhale as you slowly extend your arms back up, allowing the weight stack to rise under control until your arms are fully extended and lats are stretched.
- 7Repeat for the prescribed reps, keeping the movement smooth and controlled without letting the weight stack slam.
- 8Key form tips: Keep your torso mostly upright and avoid leaning back excessively to use body English; let your back muscles, not your arms, initiate the pull. Common mistakes: using momentum by jerking the torso backward, pulling the bar behind the neck, or letting the weight stack drop quickly on the way up instead of controlling the negative.
