Underhand Lat Pulldown
Muscles worked: Back (assisted by biceps).
How to do it
- Take the bar with a supinated, roughly shoulder-width grip.
- Sit with the thighs locked under the pad and arms fully extended.
- Pull the bar down to your sternum, keeping the chest tall.
- Squeeze the lats at the bottom - this grip blends lats and biceps well.
- Let the bar rise back to a full stretch under control.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Supinated, shoulder-width grip
- Great lat + biceps blend - pull to the sternum
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Pull-Up - back
- Chin-Up - back, biceps
- Lat Pulldown - back
Track the underhand lat pulldown properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.