Underhand Grip Back Supported Banded Lat Pulldown
In SetGrip: Banded Lat Pulldown (Underhand Grip, Back Supported)
- Primary muscleLats
- EquipmentResistance Band
- DifficultyBeginner
- TypeCompound · Pull
Anchoring your back against support while pulling a band with palms up keeps your torso angle fixed, so the underhand pull cannot drift into a rowing motion the way free-standing band pulldowns often do. The supinated grip adds biceps to the work, and the band's ramping tension rewards a hard, complete finish at the bottom.
How to do the Underhand Grip Back Supported Banded Lat Pulldown
- Attach the band to a sturdy anchor point above your head.
- Stand facing the anchor point with your feet shoulder-width apart.
- Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart.
- Step back to create tension in the band, keeping your arms fully extended.
- Engage your core and squeeze your shoulder blades together.
- Pull the band down towards your chest, leading with your elbows.
- Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
- Slowly release the tension in the band and return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pull the elbows toward your hips, not the bar toward your chin.
Muscles worked
Primary
Lats · Back
The lats pull the upper arm down and in, and you should feel a stretch at the top of the rep and a squeeze at the bottom along the sides of the back.
Common mistakes
- Rowing the bar — a slight lean is fine but if the torso swings past 30 degrees you are rowing, not pulling down; sit tall and let the elbows travel straight down.
- Pulling behind the neck by accident — unless you are deliberately training the behind-the-neck version light with good shoulder mobility, bring the bar to the top of the chest and no further.
- Starting with the arms — initiate by pulling the shoulders down away from the ears, then let the elbows follow.
- Stack slamming on the return — control the bar all the way back up until the arms are straight and the lats are stretched.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Pulldowns go after pull-ups or as the main vertical pull if you cannot do pull-ups yet. Superset with a straight arm pulldown or cable row on the same stack.
Variations and alternatives
Similar exercises
Without resistance band
Frequently asked questions
What muscles does the Underhand Grip Back Supported Banded Lat Pulldown work?
The Underhand Grip Back Supported Banded Lat Pulldown primarily works the lats. It also involves the biceps, rhomboids and delts, which assist the movement and stabilise the joints.
Is the Underhand Grip Back Supported Banded Lat Pulldown good for beginners?
Yes. The Underhand Grip Back Supported Banded Lat Pulldown is rated beginner: it uses a resistance band and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Underhand Grip Back Supported Banded Lat Pulldown?
If you cannot do the Underhand Grip Back Supported Banded Lat Pulldown, try the Behind Neck Lat Pulldown, the Lat Pulldown or the Machine Lat Pulldown. Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Underhand Grip Back Supported Banded Lat Pulldown, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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