What is the difference between this and a standard lat pulldown?

The supinated grip places the biceps in a stronger mechanical position, often allowing you to lift heavier weights and achieve a greater stretch in the lower lats.

How wide should my grip be?

A shoulder-width grip is ideal as it allows the elbows to travel through a long range of motion while keeping the wrists in a neutral, comfortable alignment.

Does this exercise target the biceps or the back?

While it heavily involves the biceps, it remains a back-dominant exercise. Focus on pulling from the elbows rather than the hands to ensure the lats do the majority of the work.

How to Perform the Supinated Lat Pulldown

Master the supinated lat pulldown with our expert guide to build a stronger back and improve bicep engagement through proper form.

How to Perform

Sit at the pulldown station and adjust the knee pad so your thighs are firmly secured against the machine.
Grasp the bar with an underhand supinated grip, with your palms facing towards you and hands spaced shoulder-width apart.
Lean back slightly to create a clear path for the bar while keeping your core engaged and chest upright.
Pull the bar down toward your upper chest by driving your elbows down and back toward your ribs.
Squeeze your shoulder blades together at the bottom of the movement for a full second.
Slowly return the bar to the starting position until your arms are fully extended and your lats are stretched.
Maintain control throughout the ascent to ensure constant tension on the back muscles.

Common Mistakes

Using excessive momentum by rocking the torso back and forth.
Pulling the bar too low toward the stomach instead of the upper chest.
Allowing the shoulders to shrug up toward the ears during the eccentric phase.
Gripping the bar too wide which limits the range of motion for the biceps.

Muscles Worked

Primary movers

Latissimus Dorsi

Stabilizers

Biceps Brachii
Rhomboids
Middle Trapezius
Brachialis

Related Guides

Latissimus Dorsi · Back