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Pronated Grip Lat Pulldown

Learn how to properly perform the Pronated Grip Lat Pulldown with this complete demonstration video.

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What is the Pronated Grip Lat Pulldown?

The pronated grip lat pulldown is a strength training exercise that primarily targets the latissimus dorsi muscle, significantly involving the biceps, rear shoulders, and upper back. It is excellent for enhancing back strength and width.

How to properly perform the Pronated Grip Lat Pulldown

  1. Start by sitting at a cable machine with the bar attached to the high pulley.
  2. Grab the bar with both hands, palms facing down, and sit back with your feet flat on the ground.
  3. Pull the bar down towards your chest while leaning back slightly.
  4. Focus on squeezing your shoulder blades together as you pull.
  5. Slowly return the bar to the starting position.
  6. Repeat for the desired number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Required equipment
Mechanics type
Secondary muscle(s)

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Complementary exercises

Other exercises for Back:

Seated Pulse Back SqueezeInverted rowsRope Straight Arm Pulldown

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