Underhand Lat Pulldown: Benefits, Muscles Worked & How to Do It Right

Papayya Team

August 7, 2025

A Secret to Building the Back That's Accessible to Beginners

If you wish for a more powerful and defined back without the need to resort to intimidating pull-ups or complicated equipment, underhand lat pulldown is the best solution.

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It’s extremely easy, helpful and efficient for newbies. It majorly targets the major muscles that help enhance posture, body definition, and upper body power- particularly across your lower arms and lats.

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Exercising at the gym or with resistance bands at home, this is one move to master.

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And the best part? You do not have to do it alone. Papayya’s live virtual coaching will greatly help you to learn proper techniques and forms with the guidance of best personal trainers from the very comfort of your home.

Which Muscles Does It Work?

While it may look like an arm exercise at first, the underhand lat pulldown is actually a back exercise. Here's how the muscles function:

Latissimus Dorsi: Your lower back muscles, specifically the lower fibers.
Biceps Brachii: Your upper-front arm muscles help pull the bar down.
Teres Major & Rear Deltoids: They help stabilize and guide the shoulder movement.
Trapezius & Rhomboids: Mid-back and upper-back muscles for controlling scapular (shoulder blade) movement.
Forearms & Core: Grip strength and core stability kick in as you control the movement.

Why it's ideal for beginners:

Adding the bicep stability will make it easier to control and lift with greater resistance without losing your form. This is great for beginners of strength training.

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Underhand vs. Overhand: Which One's Better for You?

Both styles have their uses, but let's compare:

Underhand Lat Pulldown VS Overhand Lat Pulldown

If you're new to this, the underhand version is likely to be the better starting point. As you develop strength and confidence, you can start incorporating the overhand version to work on other areas of the back.

Benefits of the Underhand Lat Pulldown

Not convinced this exercise is worth doing? Let's dissect the benefits, particularly for women who are new to fitness:

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1. Improves Posture

Bad posture due to desk work or phone carrying can cause back pain and tension. Engaging the lats strengthens your back and helps pull your shoulders together, which promotes proper alignment.

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2. Develops the Waistline

By engaging the outer and lower lats, this exercise is part of the iconic "V" shape—giving the appearance of a narrower waist and better-balanced physique.

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3. Increases Arm Strength

Since the biceps are involved, you’ll also notice more tone and strength in your arms—without needing a separate biceps routine.

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4. Builds Pulling Strength for Daily Life

Lifting groceries, picking up kids, or moving furniture—this kind of strength has real-life benefits.

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5. Gentle on Joints When Done Correctly

Compared to free weights, machine-based lat pulldowns are easier to control and adjust. Less risk, more support.

Step-by-Step Guide: How to Do It Right

Here's how to do the underhand lat pulldown with safe and effective form:

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1. Set Up Your Machine

Sit down and set the thigh pads so your legs remain anchored.

Take hold of the pulldown bar with an underhand grip, hands roughly shoulder-width apart.

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2. Starting Position

Sit upright, slightly recline back (~10–15 degrees), and activate your core.

Pull your shoulder blades back and down (consider "tuck them into your back pockets").

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3. The Pull

As you breathe out, bring the bar down to your upper chest.

Pay attention to tucking your elbows back and down, keeping them near your body.

Hold at the bottom and pinch your shoulder blades together.

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4. The Release

Breathe in and let the bar come back to the beginning slowly, with control.

Don't let your arms completely lock out at the top.

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5. Reps & Sets

Beginners: 3 sets of 10–12 reps

Rest 30–60 seconds between sets.

Prioritize slow, controlled movement rather than heavy weight.

Avoid These Common Mistakes

Even basic movements can be botched without instruction. Be careful of these:

❌ Overhanging too far back: Makes the movement more of a row. Only have that slight lean.

❌ Pulling the bar behind your neck: This can strain your shoulders and neck. Always pull to the front of your chest.

❌ Shoulder shrugging: Keep them down to activate your lats correctly.

❌ Hurrying reps: Slow and controlled tempo develops greater strength and avoids injury.

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Papayya Tip: During live, 1-on-1 training, your coach will correct your form in real time. You don't have to guess or stress—you'll learn it correctly, the first time.

Home Variations & Progression

Don't have access to a gym machine? You can still achieve the same benefits with:

Resistance Band Pulldown: Tie a long band over a doorframe or pull-up bar. Sit or kneel and reproduce the same movement.

Single-Arm Band Pulldown: Targets one side at a time to correct muscle imbalances.

Door-Anchor Cable Setup: Mini pulleys that attach to doors can mimic the gym setup inexpensively.

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These home-based options are ideal for women working out with Papayya's virtual programs—no equipment, just room and device.

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Everything You Should Know About the Underhand Lat Pulldown

Where Does It Fit in Your Weekly Routine?

Whether you're doing two workouts a week or you're doing the full schedule, here's how to incorporate the underhand lat pulldown into your routine.

‍Sample Gym Routine: Upper Body Focus

Goal: Strengthen back and arms

Create your own plan? A Papayya trainer can create a custom weekly split tailored to your schedule and space—no gym needed.

Home Routine with Resistance Bands

If you don't have equipment access to a machine, this is how you can replicate the same movement at home.

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Sample Home Setup (30 mins):

Band Lat Pulldown – 3x12

Resistance Band Row – 3x12

Incline Push-Ups – 2x10

Shoulder Taps (for core) – 2x30 secs

Wall Angels or Band Pull-Aparts – 2x15

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A resistance band and a door anchor can reveal a complete upper-body workout at home. No excuses, no equipment overload.

How to Progress Over Time

It's not about increasing weight every week—it's about getting form down, feeling the correct muscles, and slowly increasing difficulty.

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Progression Strategies:

Increase reps: Progress from 10 to 15 reps before adding resistance.

Add tempo: Attempt a 3-second lowering phase to add time under tension.

Add a hold: Hold at the bottom for 1–2 seconds to crank up muscle activation.

Go unilateral: Utilize single-arm versions to train each side individually.

‍Decrease rest time: Reduce from 60 to 30 seconds of rest between sets to improve endurance.

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Monitoring your sets, reps, and intensity level keeps you on track. With Papayya, your coach holds you accountable and makes sure you're moving at the appropriate rate.

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Myth Buster: Will I Get "Bulky" If I Train My Back?

No way.

This is one of the biggest fears held by newbie women in fitness—and it's based on a misconception about how muscle growth occurs.

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Let's set it straight:

✅ Building visible muscle mass takes a very high-calorie diet, progressive overload, and years of training—3 sets of pulldowns a week.

✅ Most women acquire definition and tone, but not bulk.

✅ Training your back strengthens posture, decreases upper-body fat visibility, and builds a lean, V-shaped physique.

✅ Strong is feminine. Strong is functional. And strength training is among the best fat-loss tools.

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Real Stories from Papayya Users

Let's hear from actual women who made the underhand lat pulldown a central component of their workout—with life-altering outcomes.

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Papayya has been life-changing!
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love working out 3 times per week with Louis! He is warm, kind, motivating and makes exercise fun. He is a great listener and makes sure to understand my goals and challenges. I feel so good about finally exercising regularly and I can see a lot of progress.

Shabnam Faruki

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Papayya is an excellent choice
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My trainer was very engaging and showed expertise of the program. He showed me clear instructions to ensure I was exercising effectively and safely. Also, because of our busy schedules, Papayya would be perfect because you can work out anytime and anywhere. Sticking to your workout routine would be a lot easier.

Xenia Amoroso-Mounivong

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Need guidance like this? With Papayya, you can begin with zero equipment and receive one-on-one guidance from certified experts.

A Balanced Week: Sample Schedule for Beginners

Don't overcomplicate it—just commit to 2–3 short workouts per week and build from there.

✨ Tip: Choose your most consistent 2 days to begin. Even 30 minutes is sufficient.

Making It Mindful: Uniting Strength with Breath

Though the movement itself is physical, the way you move it can facilitate mind-body connection. As you bring the bar to your chest, take a slow exhale—imagine letting go of tension or stress as your muscles contract. On the top, inhale deeply through your nose to reestablish your posture and mindset. Connected breathing to movement keeps novices on point and calm during training. And at Papayya, our instructors walk you through these aware reps, reminding you that fitness isn't aesthetic—it's feeling connected, alive, and strong in your body.

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Why Papayya Is the Best Way to Start

Papayya was designed for individuals like you—those who want to feel powerful, but lack direction. Those who have limited time, but need results. Those who have someone in their corner.

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With live, 1-on-1 video coaching, Papayya provides: