Overhand Vs. Underhand Lat Pull: Which Is Right For You?

Lat pulldowns are a compound exercise that targets the latissimus dorsi, the large muscles that run along the sides of your back. They’re a great way to build a wider, more muscular back, and they can also help improve your posture.

There are two main variations of lat pulldowns: overhand and underhand. Both exercises work the same muscles, but they emphasize different parts of the latissimus dorsi. Overhand lat pulldowns focus more on the upper back, while underhand lat pulldowns focus more on the lower back.

Overhand Lat Pulldowns

Overhand lat pulldowns are performed with your palms facing forward. This grip position engages the upper back muscles more than the lower back muscles. As a result, overhand lat pulldowns are a good choice for people who want to build a wider, more muscular upper back.

How to Do Overhand Lat Pulldowns

1. Sit at a lat pulldown machine with your feet flat on the floor and your knees slightly bent.
2. Grasp the bar with an overhand grip, with your hands shoulder-width apart.
3. Pull the bar down towards your chest, keeping your elbows close to your body.
4. Pause at the bottom of the movement, then slowly return the bar to the starting position.

Underhand Lat Pulldowns

Underhand lat pulldowns are performed with your palms facing backward. This grip position engages the lower back muscles more than the upper back muscles. As a result, underhand lat pulldowns are a good choice for people who want to build a stronger, more muscular lower back.

How to Do Underhand Lat Pulldowns

1. Sit at a lat pulldown machine with your feet flat on the floor and your knees slightly bent.
2. Grasp the bar with an underhand grip, with your hands shoulder-width apart.
3. Pull the bar down towards your chest, keeping your elbows close to your body.
4. Pause at the bottom of the movement, then slowly return the bar to the starting position.

Which Exercise Is Better?

Both overhand and underhand lat pulldowns are effective exercises for building a wider, more muscular back. However, the best exercise for you will depend on your individual goals.

If you want to build a wider, more muscular upper back, then overhand lat pulldowns are a better choice. If you want to build a stronger, more muscular lower back, then underhand lat pulldowns are a better choice.

Variations

There are many different variations of lat pulldowns that you can do to target different parts of your back. Here are a few of the most popular variations:

• Wide-grip lat pulldowns: This variation is performed with a wider grip than shoulder-width. This targets the outer part of the latissimus dorsi.
• Close-grip lat pulldowns: This variation is performed with a narrower grip than shoulder-width. This targets the inner part of the latissimus dorsi.
• Neutral-grip lat pulldowns: This variation is performed with a neutral grip, with your palms facing each other. This targets the middle part of the latissimus dorsi.
• Single-arm lat pulldowns: This variation is performed with one arm at a time. This allows you to focus on each arm individually.
• Weighted lat pulldowns: This variation is performed with added weight. This makes the exercise more challenging and allows you to build more muscle.

Benefits of Lat Pulldowns

Lat pulldowns offer a number of benefits, including:

• Increased muscle mass: Lat pulldowns are a great way to build muscle in your back. They target the latissimus dorsi, the largest muscles in your back.
• Improved posture: Lat pulldowns can help improve your posture by strengthening the muscles that support your spine.
• Reduced risk of injury: Lat pulldowns can help reduce your risk of injury by strengthening the muscles that support your shoulders and back.
• Increased strength: Lat pulldowns can help increase your strength in your back, shoulders, and arms.
• Improved athletic performance: Lat pulldowns can help improve your athletic performance by strengthening the muscles that are used in a variety of sports.

How to Choose the Right Lat Pulldown Machine

There are a few things to consider when choosing a lat pulldown machine:

• Weight: The weight of the machine should be appropriate for your fitness level. If you’re a beginner, you’ll want to start with a lighter weight and gradually increase the weight as you get stronger.
• Range of motion: The machine should allow you to move through a full range of motion. This will help you get the most benefit from the exercise.
• Comfort: The machine should be comfortable to use. You should be able to adjust the seat and the handles to fit your body.

Safety Tips

Lat pulldowns are a safe exercise, but there are a few things you can do to avoid injury:

• Warm up before you start: Warming up will help prepare your muscles for the exercise and reduce your risk of injury.
• Use proper form: Using proper form will help you get the most benefit from the exercise and reduce your risk of injury.
• Don’t go too heavy: If you’re not sure how much weight to use, start with a lighter weight and gradually increase the weight as you get stronger.
• Listen to your body: If you feel any pain, stop the exercise and consult with a doctor.

Final Thoughts

Overhand and underhand lat pulldowns are both effective exercises for building a wider, more muscular back. The best exercise for you will depend on your individual goals. If you want to build a wider, more muscular upper back, then overhand lat pulldowns are a better choice. If you want to build a stronger, more muscular lower back, then underhand lat pulldowns are a better choice.

Popular Questions

Q: Which is better, overhand or underhand lat pulldowns?

A: Both overhand and underhand lat pulldowns are effective exercises for building a wider, more muscular back. The best exercise for you will depend on your individual goals. If you want to build a wider, more muscular upper back, then overhand lat pulldowns are a better choice. If you want to build a stronger, more muscular lower back, then underhand lat pulldowns are a better choice.

Q: How often should I do lat pulldowns?

A: You can do lat pulldowns 2-3 times per week. If you’re new to the exercise, start with a lighter weight and gradually increase the weight as you get stronger.

Q: What other exercises can I do to build a wider back?

A: In addition to lat pulldowns, you can also do other exercises to build a wider back, such as:

• Barbell rows
• Dumbbell rows
• Pull-ups