Close Grip vs Underhand Lat Pulldown: Which One Should You Be Doing for Optimal Results?

The lat pulldown is a staple exercise for building a wider, thicker back. But with so many variations, it can be tough to know which one is right for you. Today, we’re diving into the world of close grip vs underhand lat pulldown, exploring their unique benefits, drawbacks, and how to choose the best option for your fitness goals.

Understanding the Lat Pulldown

Before we delve into the specifics of each grip, let’s understand the fundamental mechanics of the lat pulldown. This exercise primarily targets the latissimus dorsi, the large, flat muscles that run down your back, along with the teres major and minor muscles. It also engages your biceps, forearms, and traps to a lesser extent.

Close Grip Lat Pulldown: A Focus on Strength and Thickness

The close grip lat pulldown involves using a narrower grip, typically shoulder-width or closer, with your palms facing each other. This variation emphasizes the latissimus dorsi and **teres major**, promoting muscle thickness and strength.

Benefits:

• Increased Lat Activation: The close grip forces a greater contraction of the lats, leading to increased muscle activation and hypertrophy.
• Improved Upper Back Strength: This variation places more emphasis on the upper back muscles, particularly the teres major and minor, which contribute to a stronger, more stable upper body.
• Enhanced Grip Strength: The close grip requires a strong grip, which can translate to improvements in other exercises and daily activities.

Drawbacks:

• Limited Range of Motion: The close grip can limit your range of motion, potentially reducing the overall muscle activation.
• Increased Risk of Injury: The narrower grip can put more stress on your elbows and wrists, increasing the risk of injury, especially for individuals with pre-existing conditions.
• Limited Versatility: The close grip may not be suitable for everyone, particularly those with shoulder mobility limitations.

Underhand Lat Pulldown: A Versatile Option for Mass and Definition

The underhand lat pulldown, also known as the wide grip lat pulldown, involves using a wider grip with your palms facing you. This variation targets the lats, as well as the biceps and **forearms**, promoting muscle mass and definition.

Benefits:

• Increased Range of Motion: The wider grip allows for a greater range of motion, maximizing muscle activation and promoting growth.
• Improved Lat Definition: The underhand grip emphasizes the lower portion of the lats, contributing to a more defined and sculpted back.
• Greater Versatility: This variation is more adaptable for individuals with shoulder mobility limitations, allowing for a comfortable and effective workout.

Drawbacks:

• Less Upper Back Activation: Compared to the close grip, the underhand grip may activate the upper back muscles to a lesser extent.
• Increased Strain on the Biceps: The underhand grip places more stress on the biceps, which can lead to fatigue and potential injury.
• Less Emphasis on Strength: While effective for building mass, the underhand grip may not be as effective for developing pure strength compared to the close grip.

Choosing the Right Grip for You

The best grip for you depends on your individual goals, fitness level, and any pre-existing injuries or limitations.

• For Strength and Thickness: Opt for the close grip lat pulldown, focusing on heavier weights and lower repetitions.
• For Mass and Definition: Choose the underhand lat pulldown, aiming for moderate weights and higher repetitions.
• For Beginners: Start with the underhand grip, focusing on proper form and technique before progressing to the close grip.
• For Individuals with Shoulder Mobility Limitations: The underhand grip may be a more comfortable and effective option.

Incorporating Both Grips into Your Routine

You can also incorporate both grips into your workout routine for a well-rounded back development program. For example, you could perform close grip lat pulldowns on one day and underhand lat pulldowns on another.

Tips for Proper Form and Technique

Regardless of the grip you choose, proper form is crucial for maximizing results and minimizing injury risk. Here are some key tips:

• Maintain a Neutral Spine: Keep your back straight and engaged throughout the exercise, avoiding excessive arching or rounding.
• Control the Movement: Avoid swinging or using momentum to lift the weight. Focus on controlled, smooth movements.
• Full Range of Motion: Ensure a complete range of motion, pulling the bar all the way down to your chest and extending your arms fully at the top.
• Proper Grip: Maintain a firm grip on the bar, avoiding any slippage or wrist strain.
• Listen to Your Body: If you experience any pain, stop the exercise immediately and consult with a healthcare professional.

Beyond the Grip: Variations and Progressions

Once you’ve mastered the basic close grip and underhand lat pulldowns, you can explore variations and progressions to challenge your muscles further. Some popular options include:

• Lat pulldown with a straight bar: This variation is more common and versatile, allowing for various grips and positions.
• Lat pulldown with a cable machine: This option provides greater flexibility in terms of movement paths and resistance.
• Lat pulldown with a resistance band: This variation is ideal for home workouts and can be adjusted to different resistance levels.
• Lat pulldown with a neutral grip: This grip involves palms facing each other, offering a balance between close and underhand grips.

Achieving Your Back-Building Goals

By understanding the differences between close grip and underhand lat pulldowns and incorporating them strategically into your workout routine, you can effectively target your latissimus dorsi and build a powerful, sculpted back. Remember to prioritize proper form, listen to your body, and explore variations to keep your workouts challenging and engaging.

Answers to Your Questions

Q: Which grip is better for building a wider back?

A: While both grips contribute to back width, the underhand grip tends to emphasize the lower lats, potentially creating a wider appearance.

Q: Can I switch between grips during the same workout?

A: Yes, you can incorporate both grips into your workout routine, either on different days or even within the same session.

Q: How many sets and reps should I do for each variation?

A: The ideal number of sets and reps depends on your individual goals and fitness level. Start with 3 sets of 8-12 repetitions and adjust as needed.

Q: Can I use a lat pulldown machine if I have shoulder pain?

A: If you experience shoulder pain, it’s best to consult with a healthcare professional before attempting any lat pulldown variations. They can assess your condition and recommend suitable exercises.