Wide-Grip Supinated Lat Pulldown

oec:wide-grip-supinated-lat-pulldown

A vertical pulling exercise performed on a cable machine using an underhand, wide grip to target the latissimus dorsi and elbow flexors.

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Also called: Wide-grip reverse-grip lat pulldown, Wide underhand pulldown

How to do it

Attach a long lat pulldown bar to the high cable pulley.
Adjust the thigh pads so your legs are firmly secured with feet flat on the floor.
Grasp the bar with a supinated (underhand) grip noticeably wider than shoulder width.
Sit down, anchoring your thighs under the pads, and extend your arms overhead with your torso upright and a slight arch in the upper back.

Depress your scapulae and pull the bar downward toward your upper chest by driving your elbows down and back.
Pause briefly as the bar reaches chin or clavicle height, squeezing your lats and mid-back.
Control the weight as you slowly extend your arms back overhead to a full stretch.

Inhale as you allow the bar to return overhead; exhale forcefully as you pull the bar down to your chest.

Excessive backward swinging of the torso to use momentum.: Keep your torso relatively upright with only a slight lean and isolate the pull to your upper body.
Gripping too wide with a supinated grip, causing excessive wrist strain.: Ensure your wrists remain neutral; if you feel joint discomfort in the wrists or forearms, narrow the grip slightly or use an angled bar.
Cutting the eccentric phase short without achieving a full stretch.: Allow your arms to fully extend and your shoulder blades to upwardly rotate at the top of each repetition.

Avoid this variation if you lack sufficient forearm supination or experience distal bicep or wrist pain; switch to a standard shoulder-width reverse grip or neutral grip instead.

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