The blueprint of back gains 💪

When it comes to building a strong, defined back, the lat pulldown is a staple in any gym-goers routine. Whether you’re aiming for your first pull-up or wanting to flex those muscles, this exercise is the key to a successful back workout. 

It’s important to know the unique role that different grips have - which muscles they activate and what grip is best for your goals. From wide grip to underhand, from lats to traps, understanding the differences can help you reach real progress.

Look no further for the ultimate guide on the different variations, how to do them and what muscles they activate.

Wide overhand grip

Attachment needed: Standard lat pulldown bar

How to do it: Hands wider than shoulder width, palms facing away

Targets: The upper and outer lats, and helps to pinch the shoulder blades together

Narrow overhand grip

Attachment needed: Standard lat pulldown bar

How to do it: Hands close together, palms facing away

Targets: The middle back, including rhomboids and traps

Neutral grip (wide or narrow)

Attachment needed: V bar/Mag bar

How to do it: Neutral grip, palms facing each other 

Targets: A balanced activation of lats, biceps and forearms, good for shoulder and elbow comfort

Underhand grip

Attachment needed: Standard lat pulldown bar

How to do it: Palms facing towards you, hands shoulder width apart

Targets: Lower lats and biceps, offers a comfortable shoulder position

Single arm

Attachment needed: D handle

How to do it: Use a single handle to do one arm at a time

Targets: Lats, rhomboids and traps - it helps address muscle imbalances

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