Lat Pulldown With Underhand Grip

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Description

Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground.

Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing you. For an underhand grip, your hands should be slightly closer than shoulder-width. That is generally the most comfortable grip for the underhand lat pulldown. Your thumbs should be wrapped around the handles, while your arms should remain straight and your shoulder blades pulled back.

Step 3: Maintaining tightness in your core region, while also keeping a slight arch in your lower back, pull the bar toward you, bending your elbows until the bar reach your chest. You may lean back slightly as the bar reach your chest, but do not fall back. Keep your feet firmly on the floor and drive your elbows toward the floor as you pull the bar down.

Step 4: Hold the bar at your chest for a split-second (squeezing your back and lats), and then slowly return the bar to its starting position. You should feel a stretch in your lats when the bar reaches its starting position, and a stretch as you do each rep. Remember to not let your back round, remaining as upright as possible throughout the rep.

Step 5: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then let go of the bar at the starting position. Weight can be increased between sets.

Benefits:

The Lat Pulldown is a classic go-to when it comes to building muscle width and muscle thickness in your back because they do a great job of hitting all the key areas. The underhand grip is a versatile way to hit your lats from a different angle.

The constant tension on your back can really develop your lats, increasing width and also thickness in the middle of your back. This is also a great movement no matter your experience level, and is perfect for a beginner.

Be sure not to swing or jerk the weight back to complete the rep. Do not rock the weight back and take the focus off the lats. There should be constant tension and a constant stretch on the lats throughout the movement, and that is negated if the rep is completed with a swinging motion.

When using very heavy weight, there can be a very slight swing to get the weight moving, but the focus should still be on your lats.

YouTube Video ID:

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Target Body Parts: Back
Equipment Needed: Pulldown Bar, Pulldown Machine

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Lat Pulldown With Underhand Grip