The lean back lat pulldown with underhand grip is a lat pulldown variation performed with a supinated (palms-facing-you) grip and a deliberate backward lean of the torso as the bar descends. The underhand grip shifts more of the workload onto the biceps and lower lats compared to a standard overhand pulldown, while the lean increases the pulling arc and stretch on the lats at the top of the movement. It is a compound pulling exercise well suited to back-width and back-thickness work for lifters who already have solid control of a standard pulldown.
Muscles Targeted
- Primary: Latissimus dorsi, biceps brachii
- Secondary: Rhomboids, teres major, posterior deltoids
- Tertiary: Forearm flexors (grip), core stabilizers
Starting Position
Set the thigh pad snugly over your legs and sit with your feet flat on the floor. Reach up and take the bar with a shoulder-width, underhand (supinated) grip. Start with your torso upright and arms fully extended overhead, shoulder blades slightly improved to feel the stretch in your lats before initiating the pull.
Execution Steps
- Brace your core and pull your shoulder blades down and back to initiate the movement
- Drive your elbows down and slightly back, pulling the bar toward your upper chest
- Lean your torso back 10-20 degrees as the bar passes eye level, following the natural arc of the pull rather than yanking with your lower back
- Bring the bar to your upper chest at the bottom of the lean, squeezing your shoulder blades together
- Pause briefly, feeling maximum contraction across the lats
- Reverse the motion, straightening your torso back to upright as you let the bar rise under control
- Return to a full stretch overhead before starting the next rep
Form Cues
- Lead with the elbows, not the hands - think about driving your elbows toward your hips
- Lean from the hips, not the lower back: the backward lean should be a controlled hinge, not a lumbar arch
- Keep the underhand grip shoulder-width: too narrow overloads the wrists, too wide reduces biceps involvement
- Control the ascent: resist the weight on the way up instead of letting your arms snap overhead
- Keep your chest lifted throughout so the movement stays a pull, not a row-like heave
Common Mistakes
- Leaning back excessively: an exaggerated lean turns the exercise into a lower-back movement and reduces lat tension. Limit the lean to a slight, controlled angle.
- Using momentum to start the pull: jerking the torso back to initiate the rep recruits the hips instead of the lats. Start every rep from a stable, braced position.
- Pulling the bar behind the neck: this places unnecessary stress on the shoulders and cervical spine. Always pull to the front, toward the upper chest.
- Not fully extending at the top: cutting the stretch short reduces range of motion and lat development. Let the bar rise until your arms are fully extended.
- Overloading the biceps: because the underhand grip is bicep-friendly, lifters often go too heavy and turn the lift into an arm curl. Focus on pulling with the elbows and back.
Variations
- Standard wide-grip lat pulldown: overhand grip that emphasizes lat width over biceps involvement
- Close-grip underhand pulldown without the lean: isolates the underhand-grip effect without the added lean component
- Kneeling underhand pulldown: removes the seat and thigh pad, increasing core and stability demands
- Single-arm underhand cable pulldown: unilateral variation that addresses left-right strength imbalances
- Straight-arm pulldown: removes elbow flexion entirely, isolating the lats without biceps assistance
Tips for Progression
- Master the standard underhand pulldown first before adding the backward lean
- Increase weight in small increments (5-10 pounds) once you can complete all reps with a controlled lean and full stretch
- Slow the eccentric phase (3-4 seconds) as you straighten back to upright to add time under tension
- Add a 1-2 second pause at full chest contraction before each descent back to the stretch position
Training Notes
Program the lean back lat pulldown with underhand grip on back or pull days, 1-2 times per week, for 3-4 sets of 8-12 reps. It works well after heavier compound pulling movements like deadlifts or pull-ups, as a targeted lat and biceps builder. Rest 60-90 seconds between sets, and keep the weight moderate enough that the lean stays controlled rather than becoming a swinging motion.