Lat pulldowns are a staple in nearly every strength training routine—especially for those chasing a wider, stronger back. But walk into any gym and you’ll see lifters arguing over grip: supinated (palms facing you) or pronated (palms facing away)? If you’re wondering which one’s better or how they differ, this article breaks down the biomechanics, muscle activation, and when to use each variation for maximum results.
What Is a Supinated Lat Pulldown?
The supinated pulldown, also known as the supinated grip lat pulldown, is performed with your palms facing toward you, mimicking a chin-up grip. Typically done using a close grip or shoulder-width bar, this variation emphasizes not just the lats, but also recruits more biceps, forearms, and even the lower traps.
Muscles Worked:
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Latissimus dorsi (primary mover)
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Biceps brachii
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Rhomboids
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Lower trapezius
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Teres major
Many lifters prefer the close grip supinated cable pulldown for its ability to engage the arms more fully—making it a good option when training both back and biceps.
Pronated Lat Pulldown: A Classic for Width
The pronated lat pulldown uses an overhand grip, which reduces biceps involvement and isolates the back more effectively. It’s the go-to variation when your goal is building width across the upper back and emphasizing the outer lats.
Muscles Worked:
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Latissimus dorsi
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Trapezius (mid and lower)
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Posterior deltoids
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Teres major
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Minimal biceps activation
Variations like the lat pulldown pronated grip or wide grip pronated pulldown are often seen in bodybuilding routines targeting that coveted V-taper look.
Supinated vs. Pronated Lat Pulldown: Key Differences
| Feature | Supinated Grip | Pronated Grip |
|---|---|---|
| Grip Position | Palms facing you | Palms facing away |
| Biceps Activation | Higher | Lower |
| Lat Activation | Slightly more mid-lat | More outer-lat focus |
| Range of Motion | Slightly more | Slightly less |
| Common Goal | Strength & arm-back combo | Width & back isolation |
If your goal is to strengthen both your back and arms efficiently, supinated grips (like the supinated close grip pulldown) are excellent. For pure back development and width, stick with pronated options.
Personal Insight: Why I Alternate Grips
When I first started training clients, many beginners struggled to feel their lats engage during pull movements. Switching to a supinated close grip helped them not only feel more connected to the movement but also build confidence. Personally, I rotate between supinated lat pulldowns and pronated pulldowns weekly. The former helps me maintain elbow health and bicep strength, while the latter pushes my back to grow wider and denser.
One variation I recommend for advanced lifters is the band supine pulldown—a great way to mimic the motion at home or warm up before heavy sets.
Tips for Better Pulldowns (No Matter the Grip)
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Control the negative: Slowly resist the weight as it returns to the top for maximum hypertrophy.
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Don’t use momentum: Keep your torso upright; avoid leaning back excessively.
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Squeeze at the bottom: Contract your lats hard when the bar touches your upper chest.
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Elbow positioning matters: Drive elbows down, not back, to keep the tension on the lats.
Final Thoughts
Both supinated and pronated pulldowns have a place in your training program. Rather than treating them as competing options, think of them as tools for different jobs. Rotate between them to train all angles of your back and avoid plateaus. And if you’re struggling with grip strength or elbow discomfort, switching to a neutral or palms-in pulldown can be a game-changer.
Consistency, not just grip style, will ultimately determine your back development. Try both and see which feels best in your training flow—and keep pulling strong.
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