The lat pulldown is a classic back exercise that mainly works your lats, biceps, and rear deltoids. It is the fourth most popular exercise of all, according to statistics from our workout log app.
The lat pulldown comes in several different variations, the most common one being lat pulldown with a pronated grip. In this article, we’ll go through 8 different variations.
Lat Pulldown Variations
- Lat Pulldown with Pronated Grip
- Lat Pulldown with Supinated Grip
- Lat Pulldown with Neutral Grip
- Close-Grip Lat Pulldown
- Neutral Close-Grip Lat Pulldown
- Machine Lat Pulldown
- One-Handed Lat Pulldown
- Straight Arm Lat Pulldown
1. Lat Pulldown with Pronated Grip
The pronated grip lat pulldown is the most common version of the exercise, and often what people mean when they simply say “lat pulldown.” (This is also why this variation is named just “Lat Pulldown” in our free workout log app Strengthlog).
It is quite common to hear lifters talk about different versions of the lat pulldown, and that “this grip target X much better”. However, research shows that different grip positions only makes a very small difference in muscle activation. The choice of grip is therefore more about comfort, personal preference, and adding variety to your training. In the following sections, we’ll go trough common variations, even though it doesn’t seem to matter which one you choose, in regards of muscle activation.
Read more: Do Different Lat Pulldown Variations Hit the Lats Differently?
2. Lat Pulldown with Supinated Grip
This variation with an underhand grip is very similar to the pronated version. Many lifters feel like this target the biceps a bit more, and that they get a slightly different pulling path since the elbows are closer to the body. That might be why this variation can feel easier on the wrists and elbows, making it a comfortable alternative for some.
3. Lat Pulldown with Neutral Grip
Using a neutral grip places the palms facing each other, which many lifters find easier on the shoulders and wrists. The lats are still the main movers, but the path may feel smoother and more joint-friendly. While the muscle activation is very similar to other grips, the neutral grip can be a good choice if you want variety or need a more comfortable setup.
4. Close-Grip Lat Pulldown
The close-grip variation brings the hands closer together, reducing the range of motion somewhat and keeping the elbows close to the torso. Although the lats are still heavily recruited, lifters often notice a bit more arm involvement in this version. It can also feel easier on the shoulders compared to very wide grips, which makes it appealing for anyone with joint discomfort.
5. Neutral Close-Grip Lat Pulldown
This variation combines the narrower hand position of a close grip with the joint-friendly angle of a neutral grip. The lats remain the primary target, but the pulling path may feel more compact and stable. Many lifters prefer this grip because it feel both comfortable and effective, and might feel like you can involve your arm muscles more.
6. Machine Lat Pulldown
The machine lat pulldown provides more stability and support compared to the cable version. The seat and pads keep your body in place, which can make the exercise easier to learn and perform with consistent technique. The fixed movement path may not suit everyone, but it does reduces the need for stabilisation, making it useful for beginners or lifters that don’t want to focus on the movement path as much.
7. One-Handed Lat Pulldown
Performing the pulldown with one arm at a time allows you to focus on each side individually. This can help address strength imbalances and improve mind–muscle connection, since you can fully stretch and contract the lat through the movement.
One downside to it is that it takes twice the time compared to the regular lat pulldown, but if you have the time for it, it’s a nice variation.
8. Straight Arm Lat Pulldown
The straight arm pulldown stands apart from the other variations because it is performed with nearly straight elbows. Instead of involving elbow flexion, it isolates the lats more directly and minimises the biceps involvement. This makes it less of a main compound exercise and more of an accessory movement, often used to reinforce lat strength and improve pulling technique.
How to Implement Different Lat Pulldown Variations in Your Workout Routine
There are a lot of different types of lat pulldowns out there, but the difference in muscle activation is very small. You don’t need to implement several variations into your workout routine to target your lats in an optimal way. However, to switch it up can be a good way of shifting focus in your training, or bringing your motivation up a bit. Make sure to have a plan, and let your body adapt to the variation you pick. If you go to the gym without a plan and try a new variation each session, you probably won’t see any results.
If you want to grow bigger and stronger, the key to fast and consistent gains in strength and muscle is to increase the weight you use in your training or to do more reps, regardless of which exericse you’re doing.
To help with this, you might want to track your workout progress, suggestively in our workout log app Strengthlog.
It’s almost impossible to keep track of your progress without a workout log. Our app StrengthLog is 100% free to download and use as a workout tracker and general strength training app. All the basic functionality is free – forever.
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