The supinated lat pulldown grip was something I tried out of curiosity—I figured turning my palms toward me might change how the movement hit my back and arms. Up until then, I’d always stuck with the standard pronated grip (palms facing away), but I started to wonder if a simple switch could help me activate my lats differently or bring my biceps more into play. That question stuck with me, so I decided to test the supinated version and see if it felt any different during my workout.
What’s a Supinated Lat Pulldown Anyway?
The supinated lat pulldown—also called the underhand or reverse grip lat pulldown—is a variation of the classic lat pulldown where you grip the bar with your palms facing you. It might seem like a small tweak, but once you try it, you’ll notice it hits your back and arms in a noticeably different way.
How to do it:
- Grip: First things first, grab the bar with your palms facing you—that’s the supinated grip. I like to keep it about shoulder-width, ‘cause that just feels right and gives me the best pull.
- Set up: Next, sit down and lock your legs under the pads. Honestly, this part makes a huge difference for stability, so don’t skip it. I usually lean back 10 to 15 degrees.
- Execution: At first, I kept pulling too high or too fast, but slowing down helped me actually feel my lats working. Try to focus on pulling with your elbows, not just your hands—that cue really clicked for me.
- Return: Finally, let the bar rise back up slowly and controlled. Don’t just drop it—keeping that tension on your muscles is key. I feel like this slow return is where you really lock in the muscle activation.
That’s pretty much it—clean, simple, and it hits different.
How It Feels vs. Regular Pulldowns
Compared to the regular (pronated) pulldown, this one hits my biceps way more. Like, a lot more.
But honestly, I also started feeling way more burn in the lower part of my lats—especially once I zoned in on pulling with my elbows and keeping my chest up.
So yeah, same machine, different vibe.
Common Mistakes with the Supinated Lat Pulldown
My arms were smoked, but my lats? Barely a pump.
Turns out, I was making a bunch of rookie mistakes. Here’s what I messed up—and how I cleaned it up:
- Pulling With My Arms
This one’s classic. I was yanking the bar down with my biceps, not actually engaging my lats. Felt like an arm workout, not a back day.
Fix: I started thinking “elbows down and back,” not “hands pull.” That mental cue changed everything.
- Leaning Way Too Far Back
I’d lean so far back it basically became a weird row. Not great. Not safe. And not really targeting the right muscles either.
Fix: Now I just lean slightly—just enough to open up the lats, but not enough to cheat the movement.
- Grip Way Too Close
At one point, I was gripping so narrow my wrists felt like they were about to snap. Then I tried going super wide… and it just felt awkward.
Fix: I found a sweet spot just slightly inside shoulder width. Felt way more natural and lined up better with my build.
Honestly, the best thing I did? I filmed myself. Yeah, cringe. But watching that footage showed me how much I was swinging and relying on momentum.
Small tweaks, big difference.
How I Built the Supinated Lat Pulldown Into My Training
I started using the supinated lat pulldown mostly as a biceps-friendly addition to my back days. It’s awesome when you want to give your elbows a break but still want solid back work. Sometimes, I even superset it with barbell curls — talk about an arm and back pump combo!
For reps, I found slower, controlled movements in the 10–15 rep range really worked best. It helps me focus on the muscle connection rather than just banging out weight. Honestly, that slower tempo made all the difference in feeling my lats and biceps really fire.
Muscles Worked in the Supinated Lat Pulldown
Alright, let’s talk what’s actually working when you do the supinated lat pulldown.
Main Muscles You’re Hitting
Here’s what I feel firing the most:
- Latissimus dorsi – the big boys in your back doing most of the pulling
- Biceps brachii – trust me, these light up fast with the underhand grip
- Brachialis – a sneaky arm muscle underneath the biceps that gets extra love
Secondary Muscles That Also Show Up
- Rear delts – back of your shoulders help stabilize
- Traps – mostly mid and lower traps, depending on form
- Forearms – because, well, you’re gripping the bar hard
Why the Biceps Take Over
Here’s the deal—when I first gave the supinated lat pulldown a shot, it honestly felt more like a biceps move than a back one. And that’s totally normal.
With your palms facing you, your biceps naturally want to do most of the work. It’s not necessarily wrong, but it’s definitely something to keep in check. I had to slow things down and really focus on driving the movement with my elbows instead of just pulling with my hands.
If you’re curious why that matters and why so many people miss their lats on pulldowns, I wrote more about that here:
👉 Lat Pulldown Muscles Worked: Why You Might Be Missing Lats
That breakdown helped me understand how small tweaks in form make a huge difference in which muscles get activated.
Supinated Lat Pulldown Pros and Cons I Found
Once I got into the groove with the supinated lat pulldown, I started noticing both the good and the not-so-good. Reddit had plenty to say, too—some of it echoed what I was feeling, some of it was a surprise.
Pros
- Biceps on fire – That underhand grip really pulls your biceps into the action. If you’re trying to sneak in some arm gains, this is a win.
- Easier on the elbows – For me, it felt more natural on my joints, especially compared to wide-grip stuff.
- Mind-muscle connection – I found it easier to “feel” the movement, especially when I slowed things down.
Cons
- Not always a lat-dominator – Weirdly, I sometimes felt less lat activation than with a regular grip. It depends a lot on setup and form.
- Biceps takeover – If I wasn’t focused, my arms would basically hijack the whole thing. Lats? Checked out.
- Grip burnout – That underhand hold can roast your forearms real fast, especially if you’re repping high.
What Reddit Folks Said
Reading through threads gave me more perspective.
Some lifters really liked the control and the more elbow-friendly angle—it felt smooth and natural. Others, though, said it started to feel more like a biceps workout than a true back move. A few even went back to a pronated grip because they didn’t feel enough lat activation with the underhand version.
And if you’re wondering how all this compares to a close-grip lat pulldown—which also hits the biceps more and changes the angle—check this out:
👉 Close-Grip Lat Pull Down: Form Tips, Benefits & Real Talk
That article helped me figure out when it makes sense to use a close grip and whether it feels different from supinated.
Variations & Alternatives to Try
Once I got comfortable with the supinated grip on lat pulldowns, I started adding in some variety. Switching things up not only kept my workouts from getting stale, but also gave my back muscles new angles to work with. Slight changes made a big difference in how everything felt. Here’s what I’ve tried:
- Wide supinated grip: Feels like it hits the outer lats more, but it’s a bit tougher on the wrists.
- Close supinated grip: More biceps action here, and honestly, easier to control the movement.
- Assisted supinated pull-ups: When I want to challenge myself but still need a bit of help, this is my go-to.
- Cable straight-arm pulldown: This one’s a cool alternative if you want to work the lats without tiring out your biceps.
I usually mix these up based on how my arms or back are feeling that day. Keeps things fresh and, honestly, helps dodge those annoying overuse injuries.
If you’re looking to dive deeper into different grip options and wanna find what really clicks for you, definitely check out my earlier article on 6 Best Lat Pulldown Grip Variations Explained. Honestly, it helped me dodge a bunch of rookie mistakes and discover grips that actually work with my body.
Mixing grips and variations might just be the key to getting that perfect lat pump without beating up your elbows or arms.
After messing with the supinated lat pulldown for a few months, here’s my honest take: it’s definitely worth trying if you want to mix things up or need a grip that’s easier on your joints. But if you’re all about pure lat activation, the classic pronated grip still holds strong.
If your goal is a wider back or just better technique, learning the supinated lat pulldown is a smart move. Once you know which muscles it targets, how it should feel mid-set, and when to slot it into your program, it becomes a go-to exercise that really pulls its weight in your training.
Related articles:
Incline Lat Pulldown: Smarter Back Trainin
Should You Lean Back on the Diverging Lat Pulldown?
Is 50 Kg Lat Pulldown Good?
Heavy Lat Pulldown: Break Plateaus & Build Muscle Fast
Best Bar for Lat Pulldowns Grew My Back
FAQs about Lat Pull Down Supinated Grip
The supinated lat pulldown primarily targets the lower lats and biceps. The underhand grip engages the biceps more effectively compared to other grip variations. This grip also helps activate the deltoids, forearms, and core muscles. During the movement, the lats are stretched and contracted as you pull the bar down toward your chest. The supinated grip offers a unique range of motion (ROM) that allows for greater muscle engagement in the upper and lower back. The biceps also experience more activation in comparison to pronated or neutral grips. Overall, this exercise is a great choice for building both your lats and biceps simultaneously. It is particularly effective in enhancing lat flex and providing a deeper muscle stretch, resulting in better back aesthetics
A supinated grip, often referred to as the underhand grip, involves holding the lat pulldown bar with your palms facing toward you. This grip allows for a more natural movement that engages both the lats and biceps more effectively. In contrast to a pronated or overhand grip, the supinated grip activates the lower lats and biceps to a greater extent. The position of the hands in this grip also helps achieve a fuller range of motion during the exercise. This means you can pull the bar lower, allowing for a deeper contraction in the back and greater muscle engagement. For many people, the supinated grip provides a more comfortable and efficient way to target the lats, leading to better muscle development over time.
The best grip for lat pulldowns depends on your specific training goals. The supinated grip is highly effective for targeting the lower lats and biceps, making it a great choice if you’re aiming to increase bicep activation and build overall arm strength. For individuals focused on isolating the upper lats, the pronated grip (overhand grip) may be more beneficial as it targets the upper portion of the back more effectively. Some trainers recommend alternating grips between supinated, pronated, and neutral variations to ensure balanced development throughout the back. The best approach for you will depend on your personal goals, such as strengthening the lats, building mass, or improving back aesthetics.
The primary difference between the pronated and supinated lat pulldown grips lies in the positioning of the hands and the muscles targeted. A pronated grip, where your palms face away from you, mainly targets the upper lats and middle back muscles. It offers a great stretch for the lats and emphasizes back thickness. On the other hand, the supinated grip, where your palms face toward you, activates the lower lats and biceps to a greater degree. This grip allows for a fuller range of motion and more bicep engagement. The supinated lat pulldown also enables you to lift heavier weights in some cases due to the increased involvement of the biceps. While both grips offer benefits, incorporating both into your workout routine can provide balanced back development and muscle growth.
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