Lat Pulldown With Pronated Grip: Muscles Worked & Technique

Lat pulldown pronated grip

Muscles Worked in Lat Pulldowns

Muscles worked in lat pulldown with pronated grip

Primary muscles worked:

Secondary muscles worked:

How to Do Lat Pulldowns

  • Grip the bar with a pronated grip (palms facing away from you), slightly wider than shoulder width.
  • Sit down with your thighs under the leg support, keep your chest up, and look up at the bar.
  • Inhale and pull the bar towards you.
  • Pull the bar down until it is below your chin or touches your upper chest.
  • Exhale and slowly return the bar until your arms are fully extended.


Lat pulldowns train both your lats and arm flexors effectively. By using a grip slightly wider than shoulder width, you get a good range of motion as well as high muscle activation in all the working muscles.

Common variations of this exercise includes gripping the bar with a supinated (underhand) grip, which makes it possible to put more focus on your arm flexors. Another common variation is to use a one-handed grip and train one side at a time, which enables you to focus more on each sides muscles in turn.

Lat pulldown is a good exercise to strengthen the muscles necessary to do a pull-up.

>> Return to exercise directory.

Text and graphics from the StrengthLog app.