Underhand Lat Pull Down Guide | Form & Technique
Learn how to perform the underhand lat pull down correctly to build a wider back and stronger biceps with our expert strength coach guide.
How to Perform
- Sit on the lat pull down machine and adjust the thigh pads so your legs are firmly secured.
- Grasp the bar with an underhand grip, palms facing toward you, at roughly shoulder-width distance.
- Sit up tall with your chest lifted and pull your shoulder blades down and back.
- Pull the bar down toward your upper chest by driving your elbows down and back toward your ribs.
- Pause briefly at the bottom of the movement ensuring your chest remains lifted and your torso is stationary.
- Slowly extend your arms to return the bar to the starting position until your lats feel fully stretched.
Common Mistakes
- Leaning back excessively to use momentum
- Pulling the bar down with the hands instead of the elbows
- Allowing the shoulders to shrug upward at the top of the rep
- Using a grip that is too wide for an underhand position
Muscles Worked
Primary movers
- Lats
Stabilizers
- Biceps
- Middle Back
- Rhomboids
- Lower Traps
Related Guides
- 1-Arm Half-Kneeling Lat Pulldown — Back
- Alternating High Cable Row — Back
- Alternative DB Gorilla rows — Back
Lats · Back