The lat pulldown is arguably one of the most fundamental exercises for building a wide, muscular back. Walk into any gym, and you will see lifters cycling through various attachments and grip styles, often without fully understanding why they are choosing one over the other. While the movement looks simple, pulling a bar down to your chest, the specific grip you choose, specifically underhand versus overhand, significantly changes muscle emphasis, joint stress, and training outcomes.
The purpose of this guide is to provide a detailed comparison between the standard overhand variation and the reverse grip lat pulldown (underhand). Whether you are an intermediate bodybuilder looking to maximize hypertrophy or a lifter trying to fix lagging lower lats, understanding these differences will help you stop guessing and start training with intent.
Key Takeaways
- Overhand lat pulldown usually biases upper lat and upper mid-back involvement and tends to reduce biceps dominance, making it a strong choice for back width and pull-up carryover.
- Underhand reverse grip lat pulldown often feels stronger for many lifters because the biceps are in a more favorable position, and the elbow path commonly shifts toward shoulder extension that many people associate with more lower lat sweep.
- Neither grip is universally better. The best choice depends on your goal, your joint comfort, and whether your technique keeps tension on the lats instead of turning the set into a curl or a row.
- If your shoulders dislike wide overhand positions, a shoulder-width overhand grip or a neutral handle is often a better first step than forcing a very wide grip.
- Train both across the week for complete development, but avoid stacking two near-identical vertical pulls back-to-back in the same session unless volume is tightly controlled.
Exercise Basics: What Are Underhand and Overhand Lat Pulldowns?
Overhand Lat Pulldown (Standard Grip)
This is the variation most people learn first. It involves gripping the bar with your palms facing away from you (pronated grip), typically with your hands placed wider than shoulder-width. Often called the wide-grip pulldown, its primary mechanical purpose is to target the upper lats and widen the back profile.
Underhand Lat Pulldown (Reverse Grip Lat Pulldown)
In this variation, you grasp the bar with your palms facing toward you (supinated grip). The grip width is usually shoulder-width or slightly narrower. This exercise is commonly referred to as the reverse grip lat pulldown. Because the biceps are in a mechanically strong position, this variation often allows lifters to move more weight, making it a favorite for strength-focused back days. It shifts the focus slightly, emphasizing the lower lats and biceps more than the standard wide-grip version.
Muscles Worked: Underhand vs. Overhand
Shared Primary Muscles
Regardless of your hand position, both movements are compound vertical pulling exercises that primarily target the:
- Latissimus dorsi (lats): The largest muscle in the upper body, responsible for that "V-taper" look.
- Teres major: Often called the "little lat," sitting right above the lats.
- Rhomboids and Trapezius: Crucial for scapular retraction and mid-back thickness.
- Biceps and Brachialis: Secondary movers that assist in elbow flexion.
Overhand Lat Pulldown Emphasis
The overhand grip places a greater emphasis on the upper lats, teres major, and the musculature of the upper-middle back. Because the elbows flare out to the sides during the movement (shoulder adduction), the rear deltoids are also recruited to a higher degree. If your goal is specifically to build back width at the very top of the torso, this variation is superior. However, direct biceps involvement is slightly lower compared to the reverse grip.
Underhand (Reverse Grip) Lat Pulldown Emphasis
The reverse grip lat pulldown drastically changes the angle of pull. By tucking the elbows close to the torso (shoulder extension), you place greater stress on the lower lats. This is ideal for lifters who have wide upper backs but lack that "sweeping" look down to the waist. Additionally, the supinated grip recruits the biceps brachii heavily. While some purists argue this "steals" work from the back, it actually allows for a greater range of motion and often a stronger peak contraction.
Biomechanics and Range of Motion
Joint Positions and Movement Patterns
The key biomechanical difference lies in shoulder movement. In an overhand pull, you are primarily performing shoulder adduction, bringing your arms down from the sides. This requires the elbows to flare slightly.
In contrast, the underhand grip forces shoulder extension, driving the elbows down and back while keeping them tight to the ribs. This position is often easier on the shoulder joint for people with limited mobility or impingement issues.
Range of Motion (ROM)
The grip style significantly affects how deep you can pull. The reverse grip lat pulldown typically allows for a larger range of motion. Because the elbows stay close to the body, many lifters find they can bring the bar lower, often to the lower chest or top of the ribcage, providing a deeper contraction in the lats. The overhand grip usually terminates at the upper chest; pulling lower than that often requires rolling the shoulders forward, which is poor form.
Strength and Load Potential
Which Grip Lets You Lift More?
If you test your one-rep max on both, you will almost certainly lift more with the underhand grip. This is because the biceps are powerful flexors of the elbow, and the supinated position places them in their strongest mechanical alignment. Furthermore, keeping the elbows close to the body offers a significant leverage advantage.
Implications for Strength and Hypertrophy
Does lifting heavier always mean more muscle? Not necessarily. While the reverse grip allows for heavier loads, the load is shared more generously between the lats and the biceps. The overhand grip forces the lats to work harder in isolation because the biceps cannot contribute as much. Therefore, for pure upper-back isolation, the overhand grip is effective even with lighter weights. However, for overall mass building and overload, the heavy loading capability of the reverse grip is invaluable.
Technique Breakdown and Form Tips
Common Setup Points (Both Grips)
Proper setup is non-negotiable. If you don't lock yourself in, you cannot generate maximum force.
- Knee Pad Adjustment: Adjust the pads so they press firmly against your thighs. You should be locked in so tight that your butt doesn't lift off the seat during the concentric phase.
- Torso Position: Keep your chest up and lean back slightly (about 10-15 degrees). Avoid excessive swinging.
- Spine: Maintain a neutral spine. Do not round your lower back or crane your neck.
Correct Overhand Lat Pulldown Technique
Grab the bar slightly wider than shoulder-width. Initiate the pull by depressing your shoulder blades (pulling them down). Drive your elbows out and down toward the floor. Stop when the bar reaches your upper chest/clavicle area. Focus on squeezing your shoulder blades together at the bottom.
Correct Underhand (Reverse Grip) Lat Pulldown Technique
Take a shoulder-width grip with palms facing you. As you pull, focus on driving your elbows down and back, skimming your sides. Aim to bring the bar to the top of your ribcage or lower chest. A key cue here is to visualize pushing your elbows toward your hips rather than just pulling with your hands. This ensures the lower lats do the work rather than just the biceps.
Pros and Cons: Underhand vs. Overhand
Overhand Lat Pulldown – Pros
- Width Development: superior for targeting the upper lats and teres major.
- Carryover: Translates directly to pull-up strength.
- Isolation: Minimizes biceps assistance compared to underhand.
Overhand Lat Pulldown – Cons
- Shoulder Stress: Can cause impingement if mobility is poor or the grip is too wide.
- Weaker Position: You generally cannot lift as much weight.
Underhand (Reverse Grip) Lat Pulldown – Pros
- Lower Lat Focus: Excellent for fixing high-lat insertions or lack of lower back thickness.
- Heavier Loads: Allows for greater mechanical tension and overload.
- Joint Friendly: The shoulder extension pattern is often more comfortable for those with shoulder issues.
Underhand (Reverse Grip) Lat Pulldown – Cons
- Biceps Dominance: If form is sloppy, the biceps can take over completely, reducing back activation.
- Wrist Strain: The fully supinated position can be uncomfortable for wrists and elbows if mobility is limited.
Joint Health and Injury Considerations
Shoulder Health
The standard wide-grip pulldown places the shoulder in abduction and external rotation. For some lifters, especially those with previous injuries, this can be irritating. The reverse grip lat pulldown keeps the humerus in a more neutral plane, reducing the risk of impingement. Note: Never perform pulldowns behind the neck. This outdated technique places extreme stress on the rotator cuff and cervical spine with no added benefit.
Elbow and Wrist Stress
While the underhand grip is kinder to the shoulders, it places more torque on the wrists and elbows (specifically the medial epicondyle). If you experience "golfer’s elbow" or wrist pain, ensure you aren't gripping the bar too tightly or curling your wrists. Using lifting straps can help alleviate forearm tension.
Which Grip Is Better for Your Goals?
For Building Overall Back Mass
For complete back development, you shouldn't choose one and ignore the other. A complete back is wide at the top and thick at the bottom. Use the overhand grip to widen your frame and the underhand grip to add thickness and lower lat sweep.
For Emphasizing Lower Lats / V-Taper
Is your back lagging in the lower region? If your lats look like they disappear halfway down your torso, prioritize the reverse grip lat pulldown. The vertical angle and elbow path specifically target those stubborn lower fibers.
For Beginners vs. Experienced Lifters
Beginners should start with the overhand grip to master scapular retraction without relying on their biceps. Once basic competency is established, incorporate the reverse grip. Advanced lifters can use the reverse grip for "Cheat & Recover" training, using the stronger grip to move heavy loads concentrically and controlling the eccentric phase to create massive mechanical damage for growth.
Programming Recommendations
Frequency and Volume
To maximize hypertrophy, aim for 8–15 reps per set. If you are training back twice a week, you might perform overhand pulldowns on one day and reverse grip on the other.
Avoiding Redundancy
One of the biggest programming mistakes is redundancy. Do not perform pull-ups and overhand pulldowns in the same session, or chin-ups and underhand pulldowns back-to-back. These movements follow nearly identical motor patterns. Instead, pair a vertical pull (like overhand pulldowns) with a horizontal row, or alternate your grips. For example:
- Session A: Wide-Grip Pull-Ups + Seated Cable Rows
- Session B: Reverse Grip Lat Pulldown + T-Bar Rows
Advanced Techniques
For advanced lifters comfortable with heavy loads, the reverse grip is ideal for overload techniques. You can perform "heavy eccentrics" by cheating the weight down using a bit of body English (within reason) and then fighting the resistance on the way up for a 3-4 second count. This utilizes the stronger biceps to initiate the move and the lats to control the negative.
Common Mistakes to Avoid (Both Grips)
- Using Momentum: Leaning way back and swinging transforms the exercise into a weird standing row. Keep the lean slight and static.
- Partial Reps: Not letting the arms fully extend at the top prevents a full stretch of the lats. The stretch is crucial for hypertrophy.
- Over-Gripping: Squeezing the bar too hard activates the forearms excessively. Think of your hands as hooks.
- Ignoring Scapular Movement: You must let your shoulder blades rise at the top and depress them at the start of the pull.
Frequently Asked Questions
Q: Is the reverse grip lat pulldown better than the overhand version?
A: Neither is "better"; they are tools for different jobs. Overhand is for width and upper back details; underhand is for lower lat thickness and overall strength.
Q: Can I do both in the same workout?
A: You can, but it is often better to pick one vertical pull per session to avoid diminishing returns. If you do both, perform 2 sets of each rather than 3-4 sets of both to manage fatigue.
Q: How wide should my grip be?
A: Overhand is typically just outside shoulder width. Underhand should be shoulder-width or slightly narrower to keep elbows aligned with the torso.
Conclusion
When comparing the underhand vs. overhand lat pulldown, the answer isn't about declaring a winner but about application. The standard overhand grip remains the king for upper lat width and transferring strength to pull-ups. The reverse grip lat pulldown is the secret weapon for lower lat development, V-taper aesthetics, and overloading the back with heavier weights.
To build a complete, three-dimensional back, analyze your physique. If you lack width, prioritize overhand. If you lack thickness or lower lat development, prioritize underhand. Experiment with both, respect the technique, and apply progressive overload to see the best results.
