Execute a seated vertical pull from an underhand grip to work the latissimus dorsi. Keep the torso upright and draw the bar down to the upper chest.
How to do the Underhand Lat Pulldown#
- Sit with your knees secured under the pads and feet flat on the floor.
- Reach up and take an underhand (supinated) grip slightly wider than shoulder width.
- Start with your arms extended and lats engaged to feel a light stretch at the top.
- Pull the bar down toward your upper chest while driving your elbows down and back.
- Hold briefly with the lats contracted, then lower the bar slowly until your arms are extended.
Muscles worked#
- Primary: Lats (Latissimus Dorsi)
- Secondary: Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Upper back (Rhomboids & Middle Trapezius), Rear delts (Posterior Deltoid)
Common mistakes#
- Leaning back excessively and using momentum to move the weight.
- Pulling the bar behind the neck instead of to the chest.
- Letting the shoulders shrug up toward the ears during the pull.
- Allowing the arms or forearms to dominate instead of initiating with the lats.
- Dropping the bar quickly on the return instead of controlling the eccentric.
