When most guys hit the pull-down station, they prefer to immediately go to overhand grip variations.
It’s time to mix it up.
Instead of the generic overhand grip, opt for an underhand grip lat pull-down, which will target both your lats and rhomboids especially, while also hitting the biceps to a degree as well. 2
This is one of the underestimated back exercises.
The key secret to performing these for maximum results is keeping your hands closer than shoulder width apart and controlling the weight on the eccentric portion. If you feel you can’t control the weight, lighten the load.
Often it’s far better to go lighter and really feel that mind-muscle connection than go heavy and use every muscle in the body to help you move that load.
- 1Grab the bar with an underhand, shoulder-width grip
- 2Sit down on the pulldown machine, comfortably tucking the legs under the pads
- 3Extend the torso back slightly to avoid having the bar hit your chin
- 4Look up slightly
- 5Pull the bar to the lower portion of your chest
- 6Hold contraction at the bottom briefly
- 7Go back up slowly on the eccentric phase