Underhand Lat Pulldown

Setup

1. 01Attach a straight bar to the high pulley and set the thigh pad snug.
2. 02Grip the bar underhand at roughly shoulder width.
3. 03Sit tall with a slight backward lean from the hips.
4. 04Start from a full hang with arms extended and shoulders reaching long.

Execution

1. 01Brace and pull the bar to the upper chest, driving the elbows down and back.
2. 02Keep the chest up as the bar approaches the collarbones.
3. 03Squeeze the lats and biceps hard at the bottom for a beat.
4. 04Control the bar back up to a full overhead stretch.

Checkpoints

• -Elbows finish tight to the ribs, not flared behind the body.
• -Wrists stay straight despite the supinated grip.
• -Torso lean stays constant across all reps.
• -Shoulder blades depress before the elbows bend on each rep.

Common mistakes

• -Turning the movement into a lean-back row for extra weight.
• -Curling with the arms first instead of initiating from the lats.
• -Gripping too wide, which strains the wrists in supination.
• -Releasing the eccentric and losing tension at the top.