Lat Pulldown (Close Underhand)

The bicep and back builder — close underhand grip maximizes bicep recruitment while hitting lower lats for complete upper body pulling development

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⚡ Quick Reference

Aspect	Details
Pattern	Vertical Pull
Primary Muscles	Lats (lower emphasis), Biceps
Secondary Muscles	Upper Back, Brachialis
Equipment	Cable Machine with close-grip bar
Difficulty	⭐ Beginner
Priority	🟡 Common

Movement Summary

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🎯 Setup

Starting Position

1. Seat height: Adjust so knee pad sits firmly on thighs
   • Prevents rising off seat during pull
2. Knee pad: Snug but comfortable anchor
3. Attachment: Close-grip straight bar or EZ-bar
4. Grip: Underhand (supinated), palms facing you, hands 6-12 inches apart
5. Posture: Sit upright, chest up, slight lean back (10-15°)

Equipment Setup

Equipment	Setting	Notes
Seat height	Thighs secured under pad	Essential for stability
Weight stack	Often higher than overhand	Underhand grip allows more weight
Handle/bar	Close-grip straight bar or EZ-bar	EZ-bar can reduce wrist strain
Knee pad	Firm anchor	Prevents lifting off seat

Setup Cue

"Palms toward you, close hands, chest proud, ready to crush this pull"

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🔄 Execution

The Movement

⬆️ Starting Position

What's happening: Full arm extension, biceps and lats stretched

1. Arms fully extended overhead, gripping bar underhand
2. Palms facing toward you, hands 6-12 inches apart
3. Slight lean back from hips (10-15°)
4. Chest up and forward
5. Breathing: Deep breath in before pulling

Feel: Stretch in lats and biceps, weight pulling upward

🔥 Scapula Engagement

What's happening: Shoulder blade depression and retraction

1. "Pull shoulder blades down and back"
2. Depress and retract scapulae before arms bend
3. Initiates lat engagement before bicep curl
4. Breathing: Hold breath during pull phase

Key: Even with heavy bicep involvement, lats must initiate the movement

⬇️ Pulling Down

What's happening: Combined lat and bicep pull to sternum

1. Pull elbows down toward your sides
2. Think "drive elbows to hip pockets"
3. Bring bar to upper chest or sternum (lower than overhand allows)
4. Maintain chest-up position throughout
5. Underhand grip allows pulling lower than overhand

Tempo: 1-2 seconds (smooth, controlled pull)

Feel: Biceps working hard, lats contracting (especially lower fibers), back squeezing

Cue: "Pull to your sternum, elbows to your sides"

🔝 Bottom Position

What's happening: Peak contraction of biceps, lats, and upper back

1. Bar at upper chest or sternum level
2. Shoulder blades fully retracted together
3. Elbows pulled down and back, close to torso
4. Biceps fully flexed at peak contraction
5. Brief pause (1-2 seconds) to maximize squeeze

Breathing: Exhale at bottom or maintain hold

Cue: "Squeeze biceps and back together, hold it"

⬆️ Returning

What's happening: Controlled eccentric, resisting the weight

1. Slowly extend arms back to overhead position
2. Maintain tension in biceps and lats — no weight stack slamming
3. Allow full extension to maximize stretch
4. Keep slight lean back, chest up
5. Breathing: Inhale as arms extend

Tempo: 2-3 seconds (controlled negative for bicep growth)

Feel: Biceps and lats stretching under load, full ROM

Key Cues

Primary Cues

• "Pull to sternum" — underhand allows lower pull point, use it
• "Elbows to sides, down and back" — optimal pulling mechanics
• "Squeeze biceps AND back" — double contraction at bottom

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-0	1s down, no pause, 2s up, no pause
Hypertrophy	2-1-3-0	2s down, 1s pause, 3s up for maximum growth
Bicep Focus	2-2-4-0	2s down, 2s squeeze, 4s up (maximize bicep TUT)

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Latissimus Dorsi	Shoulder extension — emphasizes lower lat fibers due to close grip	████████░░ 85%
Biceps Brachii	Elbow flexion — maximum recruitment with supinated grip	█████████░ 90%

Secondary Muscles

Muscle	Action	Activation
Upper Back	Scapular retraction — rhomboids and mid-traps	███████░░░ 75%
Brachialis	Elbow flexion — deep arm muscle under biceps	███████░░░ 72%

Stabilizers

Muscle	Role
Forearms	Supinated grip maintenance, wrist stability
Core	Maintains upright posture against pulling force

Close Underhand Grip Specificity

Maximum bicep recruitment: The underhand (supinated) grip places the biceps in their strongest mechanical position. Combined with the close grip, bicep activation approaches 90% — nearly as high as direct bicep curls.

Lower lat emphasis: Close grip brings elbows close to torso, shifting emphasis to lower and inner lat fibers for thickness rather than width.

Allows more weight: Most people can use 10-20% more weight on underhand vs overhand pulldowns due to superior bicep contribution.

Complete upper body pull: This variation effectively trains both pulling muscles (lats/back) and arms simultaneously, making it extremely time-efficient.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
All biceps, no back	Curling the weight without scapular engagement	Misses lat development, becomes arm curl	"Shoulders down and back first" before arms bend
Pulling too high	Only pulling to chin/neck	Loses ROM advantage, less lower lat work	Pull to upper chest or sternum
Excessive lean back	Turning into a row	Changes exercise emphasis, uses momentum	Keep lean to 10-15° maximum
Elbows flaring out	Elbows drift away from body	Loses close-grip benefits, shoulder stress	Keep elbows close to torso
Partial ROM	Not fully extending at top	Reduces bicep stretch, less growth stimulus	Full arm extension every rep

Most Common Error

Skipping scapular engagement — with heavy bicep involvement, it's easy to just curl the weight down without engaging your back first. Always initiate with shoulder blade depression and retraction. This keeps it a back AND bicep exercise, not just an arm curl.

Self-Check Checklist

• Close underhand grip (6-12 inches, palms toward you)
• Pulling to upper chest/sternum, not just chin
• Scapulae depress and retract BEFORE arms bend
• Elbows staying close to torso
• Slight lean back (10-15°), chest up
• Full arm extension at top of each rep

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🔀 Variations

By Emphasis

Bicep Focus

Variation	Change	Why
Close Underhand	Standard supinated grip	Maximum bicep activation
Slow Eccentric	4-5s lowering	Maximize bicep eccentric damage
Pause at Bottom	2-3s hold at sternum	Peak bicep and lat contraction
Very Close Grip	Hands 4-6 inches apart	Extreme ROM, inner bicep emphasis

Back Thickness

Variation	Change	Why
Sternum Pull	Pull bar to sternum (very low)	Maximum lower lat activation
Squeeze Focus	2-3s hold with deliberate squeeze	Peak contraction in lower lats
1.5 Reps	Full + half rep from bottom	Extended TUT in contracted position

Intensity Techniques

Variation	Change	Why
Drop Sets	Reduce weight mid-set, continue	Push biceps and lats past failure
21s	7 bottom half, 7 top half, 7 full ROM	Complete muscle fiber recruitment
Rest-Pause	10-15s rest, continue set	Accumulate high-intensity volume

Grip Width Comparison

Grip Width	Hand Position	Primary Benefit	ROM
4-6 inches apart	Very close	Maximum ROM, extreme inner bicep focus	Longest
6-12 inches apart	Close standard	Optimal balance of ROM and comfort	Long
Shoulder-width	Medium underhand	Reduced bicep emphasis, more back	Moderate

Attachment Options

Attachment	Grip Type	Best For
Close-grip straight bar	Supinated (underhand)	Standard close underhand pulldown
EZ-bar	Angled supination	Reduced wrist strain, bicep-friendly
V-bar	Neutral (palms facing)	Wrist-friendly alternative (less bicep)
Single handle	One arm at a time	Unilateral work, fix imbalances

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% max)	RIR
Strength	3-5	5-8	2-3 min	75-85%	1-2
Hypertrophy (Back+Arms)	3-4	8-15	90s-2 min	65-75%	2-3
Bicep Emphasis	3-4	10-15	90s	65-70%	2-3
Endurance	2-3	15-20+	60-90s	50-65%	3-4

Workout Placement

Program Type	Placement	Rationale
Pull day	First or second pull	Compound pulling movement
Back day	Second vertical pull	After wider grip for complete development
Arm day	First exercise	Pre-exhaust biceps with compound movement
Upper body	Second back exercise	After primary back builder

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	3-4 sets
Intermediate	2x/week	4-5 sets
Advanced	2-3x/week	4-6 sets (varied intensity)

Progression Scheme

Progressive Overload

Close underhand pulldowns typically allow 10-20% more weight than overhand due to superior bicep mechanical advantage. Add 5-10 lbs when you can complete all sets with 2 RIR. Once you can pulldown bodyweight for 8-10 strict reps, attempt chin-ups.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Lat Pulldown Standard	Learning vertical pull pattern
Assisted Chin-Up	Building toward bodyweight chin-up
High Cable Row	Limited shoulder mobility

Progressions (Harder)

Exercise	When Ready	Link
Chin-Up	Can pulldown bodyweight for 8+ reps
Weighted Chin-Up	Master bodyweight chin-ups
Sternum Chin-Up	Elite pulling strength

Alternatives (Same Goal, Different Movement)

Bodyweight

Alternative	Benefit
Chin-Up	Bodyweight vertical pull, functional strength
Close-Grip Pull-Up	Underhand bodyweight pull
Inverted Row Underhand	Horizontal pull with underhand grip

Cable Variations

Alternative	Difference
Lat Pulldown Close Overhand	Pronated grip, less bicep emphasis
Lat Pulldown Neutral	Neutral grip, shoulder-friendly
Single-Arm Underhand Pulldown	Unilateral work, fix imbalances

Bicep Emphasis

Alternative	Benefit
Barbell Curl	Pure bicep isolation
Hammer Curl	Brachialis emphasis
Cable Curl	Constant tension on biceps

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Bicep tendinitis	Direct stress on bicep tendon	Reduce volume, use neutral grip instead
Golfer's elbow (medial epicondylitis)	Stress on elbow flexors	Switch to neutral or overhand grip
Shoulder impingement	Overhead pulling stress	Reduce ROM, lighter weight
Elbow strain	Repetitive flexion under load	Lower volume, longer rest periods

Stop Immediately If

• Sharp pain in bicep tendon (front of shoulder or elbow)
• Popping sensation in elbow or shoulder
• Inability to fully extend arm after set
• Numbness or tingling in arms

Injury Prevention

Strategy	Implementation
Proper warm-up	Light band curls, arm circles, scapular work, 2 light sets
Volume management	Don't exceed 15-20 total working sets per week initially
Full ROM	Always return to full arm extension
Balanced training	Include tricep and push work to balance elbow stress
Progressive loading	Don't jump weight too quickly despite strength advantage

Common Setup Errors

1. Grip too narrow: Excessive wrist and elbow stress, discomfort
2. Starting too heavy: Underhand allows more weight, but don't max out immediately
3. Skipping warm-up: Bicep tendons under cold load = injury risk
4. Too much volume too soon: Biceps and elbows need adaptation time

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension, Adduction	Full overhead flexion to below neutral	🟡 Moderate
Elbow	Flexion/Extension	0-145° flexion	🔴 High
Scapula	Depression, Retraction	Full scapular mobility	🟡 Moderate
Wrist	Supinated grip maintenance	Neutral to slight flexion	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full overhead flexion	Arms straight overhead without arching	Wall slides, shoulder mobility drills
Elbow	Full flexion and extension	Can fully straighten and bend arm	Elbow stretches, gradual ROM work
Forearm	Full supination	Can turn palm completely upward	Forearm stretches, wrist rotations

Joint Health Note

The underhand grip places significant stress on the bicep tendon and elbow flexors compared to overhand variations. This is generally safe with proper form and progressive loading, but those with existing elbow issues should use neutral grip or reduce volume. Always ensure full arm extension between reps to prevent chronic elbow flexion stress.

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❓ Common Questions

What's the difference between close underhand and close overhand pulldowns?

Underhand (supinated) dramatically increases bicep involvement (90% vs 68%) and allows most people to use more weight. Overhand keeps more emphasis on back with less arm contribution. Use underhand when you want combined back/bicep development; use overhand for pure back focus.

Can this replace bicep curls?

Close underhand pulldowns provide excellent bicep stimulus and should be a staple for arm growth. However, for maximum bicep development, add isolation work like barbell or dumbbell curls. Pulldowns give you heavy compound bicep work; curls add volume in pure isolation.

How close should my hands be?

6-12 inches between hands is ideal for most people. Extremely close (hands touching) can create wrist and elbow discomfort without additional benefit. Find a hand spacing that allows full ROM and feels comfortable on your joints.

Why can I use more weight than overhand pulldowns?

The underhand grip places your biceps in a much stronger mechanical position, allowing them to contribute significantly more force. This is normal — most people can use 10-20% more weight on underhand vs overhand. Use this to your advantage for building strength.

Should I pull to my chest or sternum?

Pull to upper chest or sternum — as low as you can while maintaining proper form (chest up, slight lean back). The close underhand grip allows a lower pull point than wide grips. Use this ROM advantage for better lower lat and bicep development.

My elbows hurt with underhand grip. What should I do?

Elbow pain often indicates overuse or poor recovery. Reduce frequency and volume, ensure full arm extension at the top (not staying partially bent), consider switching to neutral grip (V-bar), and if pain persists, consult a medical professional. Underhand grip places more stress on elbow flexors than other grips.

Is this good for building chin-up strength?

Absolutely — close underhand pulldowns are the most direct progression to chin-ups. Once you can pulldown your bodyweight for 8-10 strict reps, you're typically ready to attempt bodyweight chin-ups. Keep training pulldowns alongside chin-up attempts for best results.

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📚 Sources

Biomechanics & Muscle Activation:

• Signorile, J.F. et al. (2002). "Comparative EMG Analysis of Lat Pulldown Variations" — Tier A
• Youdas, J.W. et al. (2010). "Surface EMG Analysis of Chin-Up and Pull-Up Grip Variations" — Tier A
• ExRx.net Exercise Database — Tier C

Bicep Activation Research:

• Boeckh-Behrens, W.U. & Buskies, W. (2000). "Fitness Strength Training: The Best Exercises and Methods for Sport and Health" — Tier B

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Schoenfeld, B.J. (2010). "The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training" — Tier A
• Stronger by Science: Back and Bicep Training Guide — Tier B

Technique:

• Renaissance Periodization: Back and Arm Volume Landmarks — Tier B
• AthleanX: Grip Variation Analysis — Tier C

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For Mo

When to recommend this exercise:

• User wants to build both back and biceps simultaneously
• User is building toward chin-ups
• User wants to maximize pulling strength (underhand allows more weight)
• User responds well to high-bicep involvement exercises

Who should NOT do this exercise:

• Acute bicep or elbow injury → Suggest Lat Pulldown Neutral
• Golfer's elbow (medial epicondylitis) → Use Lat Pulldown Overhand
• Bicep tendinitis → Reduce volume or switch to neutral grip
• History of bicep tendon issues → Get medical clearance first

Key coaching cues to emphasize:

1. "Pull to sternum — use the full ROM the underhand grip allows"
2. "Shoulders down and back FIRST, then let biceps assist"
3. "Elbows close to your torso, down and back"
4. "Squeeze both biceps AND back at the bottom"

Common issues to watch for in user feedback:

• "Not feeling lats, only biceps" → Emphasize scapular engagement first, reduce weight
• "Elbow pain" → Check form (full extension?), reduce volume, consider neutral grip
• "Using too much weight" → Underhand allows heavier loads but form must stay strict
• "Wrist discomfort" → Consider EZ-bar attachment or neutral grip alternative

Programming guidance:

• Pair with: Horizontal push (bench press), overhead press, tricep work for balance
• Works well in supersets with: Pushdowns (antagonist), rows (complete back)
• Typical frequency: 2x per week as part of pull training
• Volume: 8-15 working sets per week for this movement

Progression signals:

• Ready for chin-ups: Can pulldown bodyweight for 8-10 strict reps
• Add weight when: Can complete all sets/reps with 2 RIR
• Consider adding direct bicep work: When pulldowns alone aren't providing enough arm volume

Special considerations:

• This is THE closest machine equivalent to chin-ups — prioritize for chin-up progression
• Excellent time-saver: hits both major back and biceps in one movement
• Often overlooked in favor of overhand — remind users this is legitimate for both back AND arms
• Can use significantly more weight than overhand — leverage this for strength gains
• More elbow stress than other variations — monitor volume and recovery carefully

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Last updated: December 2024