Lat Pulldowns: Underhand vs. Overhand Grip, Muscle Emphasis, and Training Goals

Is underhand better than overhand lat pulldown?

Neither underhand nor overhand lat pulldowns are inherently "better"; rather, they are different, each emphasizing distinct muscle groups and offering unique biomechanical advantages that cater to specific training goals and individual preferences.

Understanding the Lat Pulldown Exercise

The lat pulldown is a foundational exercise for developing the muscles of the back, primarily targeting the latissimus dorsi, the large, fan-shaped muscles that give the back its width. While the core movement remains consistent – pulling a weighted bar down towards the upper chest – the choice of grip (underhand vs. overhand) significantly alters muscle activation, range of motion, and joint mechanics. Understanding these differences is crucial for optimizing your back training and achieving specific aesthetic or performance goals.

Anatomy and Biomechanics of the Pulldown

The primary muscles engaged in a lat pulldown include:

• Latissimus Dorsi (Lats): The main target, responsible for shoulder adduction, extension, and internal rotation.
• Biceps Brachii: Assists in elbow flexion.
• Rhomboids & Trapezius (Middle & Lower): Stabilize the scapula and assist in retracting it.
• Posterior Deltoid: Assists in shoulder extension.

The grip you choose influences how these muscles contribute to the movement, particularly the synergistic relationship between the lats and the biceps.

Overhand Grip Lat Pulldown (Pronated Grip)

The overhand grip, also known as a pronated grip, involves grasping the bar with your palms facing away from you. This is the most common variation seen in gyms and is often performed with a wider grip.

Muscle Emphasis

• Latissimus Dorsi (Width): The overhand grip, especially with a wider hand placement, is highly effective at recruiting the latissimus dorsi, particularly emphasizing the outer and upper fibers, contributing to a wider back aesthetic.
• Lower Trapezius and Rhomboids: This grip tends to engage these scapular retractors more effectively, promoting better posture and upper back development.
• Biceps Brachii (Reduced): While the biceps still assist, their involvement is somewhat diminished compared to an underhand grip, allowing for a more isolated focus on the lats.

Biomechanical Considerations

• Shoulder Adduction & Extension: The overhand grip facilitates a strong line of pull for the lats to perform shoulder adduction (bringing the arm down towards the body) and extension (pulling the arm back).
• Forearm Pronation: The pronated grip positions the forearms in a way that can sometimes place more stress on the wrists and elbows for individuals with pre-existing issues.

Pros of Overhand Grip

• Superior for Back Width: Excellent for developing the "V-taper" due to increased lat activation.
• Mimics Pull-ups: A direct progression or regression for overhand pull-ups.
• Stronger Scapular Retraction: Often leads to better engagement of the middle and lower traps and rhomboids.

Cons of Overhand Grip

• Potentially More Joint Stress: Some individuals may experience more discomfort in the wrists, elbows, or shoulders due to the pronated position and wider grip.
• Reduced Biceps Recruitment: If biceps development is a secondary goal, this grip is less optimal.

Underhand Grip Lat Pulldown (Supinated Grip)

The underhand grip, or supinated grip, involves grasping the bar with your palms facing towards you. This variation is typically performed with a narrower grip, often shoulder-width or slightly narrower.

Muscle Emphasis

• Latissimus Dorsi (Thickness/Lower Fibers): While still heavily engaging the lats, the underhand grip tends to shift the emphasis slightly to the lower and inner fibers, contributing to back thickness.
• Biceps Brachii (Increased): The supinated grip places the biceps in a mechanically advantageous position, significantly increasing their contribution to the pull. This makes it an excellent exercise for simultaneous back and biceps development.
• Forearms: Enhanced forearm activation due to the grip.

Biomechanical Considerations

• Greater Range of Motion (Elbow Flexion): The underhand grip often allows for a slightly greater range of motion at the bottom of the movement, particularly in elbow flexion.
• Shoulder Extension & Internal Rotation: The grip encourages a slightly different line of pull, emphasizing the internal rotation component of lat function more.
• Forearm Supination: The supinated grip can feel more natural and comfortable for some individuals, reducing wrist and elbow strain.

Pros of Underhand Grip

• Enhanced Biceps Development: Excellent for those looking to build both back and biceps strength and size.
• Potentially More Comfortable: The supinated grip can be gentler on the wrists and elbows for many.
• Focus on Lower Lats/Thickness: Can help target specific areas of the latissimus dorsi for a fuller back.

Cons of Underhand Grip

• Biceps May Fatigue First: Due to increased biceps involvement, they might give out before the lats are fully fatigued, potentially limiting the lat stimulus.
• Less Emphasis on Back Width: Not as effective for developing the broad "V-taper" as the overhand grip.

Direct Comparison: Underhand vs. Overhand

Which Is "Better"? The Expert Fitness Educator's Verdict

The question of whether underhand or overhand is "better" is a false dichotomy. Neither is inherently superior; rather, they are distinct tools in your training arsenal, each with specific applications.

• For Maximizing Back Width and Overall Lat Development: The overhand grip is generally preferred. Its biomechanical advantage allows for a stronger focus on the latissimus dorsi as the primary mover, especially when aiming for that classic "V-taper."
• For Developing Back Thickness and Stronger Biceps: The underhand grip excels. It provides a powerful stimulus for the lower lats and significantly engages the biceps, making it an efficient choice for building both muscle groups simultaneously.
• For Comprehensive Development and Injury Prevention: The most effective approach is to incorporate both grips into your training program. Alternating between them ensures balanced development of all lat fibers, targets synergistic muscles from different angles, and can help mitigate overuse injuries by varying joint stress.

Practical Application and Programming

• Vary Your Training: Don't stick to just one grip. Include both overhand and underhand pulldowns across your training cycles or even within the same workout.
• Consider Your Goals: If you're specifically targeting back width, prioritize overhand. If you want more biceps involvement or focus on lower lat thickness, favor underhand.
• Listen to Your Body: If one grip causes discomfort or pain, switch to the other. Joint health and comfort should always take precedence.
• Focus on Mind-Muscle Connection: Regardless of the grip, concentrate on pulling with your back muscles, initiating the movement from your lats, and squeezing them at the bottom of the movement. Avoid merely yanking the weight down with your arms.

In conclusion, both underhand and overhand lat pulldowns are highly effective exercises for building a strong and well-developed back. The "better" choice is the one that aligns with your specific training objectives, provides the most effective stimulus for the desired muscle groups, and allows you to perform the movement safely and without pain. Embrace variety to achieve a truly comprehensive and balanced physique.