How does the supinated grip change the exercise?

The underhand grip increases the involvement of the biceps and allows for a greater range of motion at the bottom of the rep compared to a standard overhand grip.

Where should the bar touch during the movement?

Aim to bring the bar toward your upper chest, just below the collarbone, to ensure maximum contraction of the back muscles.

Is this better for back width or thickness?

While it targets the lats for width, the supinated grip and slight lean emphasize the mid-back and rhomboids, contributing significantly to back thickness.

Jalón Abierto Supino: How-to Guide and Benefits

Master the jalón abierto supino with our expert guide. Learn proper form, avoid common mistakes, and build a stronger, thicker back.

How to Perform

Sit at the lat pulldown station and adjust the thigh pads so your legs are firmly locked into place.
Grasp the long bar with a supinated grip, palms facing toward you, at roughly shoulder-width distance.
Lean back slightly, about 10 to 15 degrees, to create a clear path for the bar and engage your upper back.
Pull the bar down toward your upper chest by driving your elbows down and back while keeping your chest held high.
Squeeze your shoulder blades together at the bottom of the movement for a full second.
Control the weight as you slowly extend your arms back to the starting position, maintaining tension in the lats.
Repeat the movement for the desired number of repetitions without using momentum.

Common Mistakes

Using excessive momentum or rocking the torso to pull the weight down.
Pulling the bar too low behind the back rather than toward the upper chest.
Shortening the range of motion by not fully extending the arms at the top.
Grip width that is too wide, which can put unnecessary strain on the wrists and elbows.

Muscles Worked

Primary movers

Lats

Stabilizers

Biceps
Rhomboids
Middle Trapezius
Rear Deltoids

Related Guides

Lats · Back