{"id":13719,"date":"2021-08-16T14:28:29","date_gmt":"2021-08-16T21:28:29","guid":{"rendered":"https:\/\/www.jefit.com\/?p=13719"},"modified":"2025-08-15T09:36:33","modified_gmt":"2025-08-15T16:36:33","slug":"can-grip-hand-position-can-maximize-your-pulldown","status":"publish","type":"post","link":"https:\/\/www.jefit.com\/wp\/exercise-tips\/can-grip-hand-position-can-maximize-your-pulldown\/","title":{"rendered":"Can Grip &#038; Hand Position Maximize Your Lat Pulldown?"},"content":{"rendered":"\n<h3 class=\"wp-block-heading\" id=\"h-introduction\">Introduction<\/h3>\n\n\n\n<p>One of the more popular exercises used to develop the back is the <a href=\"https:\/\/www.jefit.com\/exercises\/86\/Wide-Grip-Lat-Pulldown\">lat pulldown<\/a>. Many gym goers seem to like is the versatility of this compound exercise. It is an exercise that offers multiple grip variations. In addition, most gyms typically have 3-4 attachments that you can switch to. Does it make a difference though how you hold these attachments? Let&#8217;s take a deeper look and find out.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-hand-grip-amp-placement-in-lat-pulldown\">Hand Grip &amp; Placement in Lat Pulldown<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-overhand-grip\"><strong>Overhand Grip<\/strong><\/h4>\n\n\n\n<p>The overhand grip is used most often when performing a lat pulldown. In one study, published in the<a href=\"https:\/\/www.researchgate.net\/publication\/271629287_The_Effect_of_Grip_Width_and_Hand_Orientation_on_Muscle_Activity_During_Pull-ups_and_the_Lat_Pull-down\"><em> Strength and Conditioning Journal<\/em><\/a>, the lat pulldown was examined for muscle activation. The study showed a pronated, or overhand grip, demonstrated greater muscle activation. The overhand grip was compared to both supinated (underhand grip) and a neutral grip.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-underhand-grip\"><strong>Underhand Grip<\/strong><\/h4>\n\n\n\n<p>When you look at this from a biomechanic standpoint, underhand grip does have its benefits. The underhand grip&nbsp;provides a far superior muscle contraction of the lats at the bottom of the movement. You can also handle more weight using an underhand grip compared to an overhand grip. Finally, the closer your hands are positioned on the bar, the more activation you get in the center of your back.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-wide-grip\"><strong>Wide Grip<\/strong><\/h4>\n\n\n\n<p>Many gym goers believe if you use a wider grip you&#8217;ll get wider (&#8220;thicker&#8221;) lats. Placing your hands wider on the lat pulldown bar, decreases the range of motion in the latissimus dorsi. The best bet is to use a diverging movement pattern machine. Wider hand placement means the range of motion at the shoulder increases. Therefore, the lats work through a greater range of motion. See here in this <a href=\"https:\/\/www.instagram.com\/p\/CSKDn9cAQSq\/\">Jefit Instagram post<\/a>. The&nbsp;wide grip lat pulldown activates significantly more lats and upper back. This is<strong><sup>&nbsp;<\/sup><\/strong>due to the position of the arms (external rotation). <\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-narrow-grip\"><strong>Narrow Grip<\/strong> <\/h4>\n\n\n\n<p>Changing the hand placement to narrow (or a close grip) allows more internal rotation of the arms. The narrow grip shifts some of the load away from the lats and puts it on your chest. Even though a wide grip gets a little more activation of the lats,&nbsp;the narrow grip lat pulldown puts your arms in a stronger position, and you can generally pull more weight.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-research-review-on-the-topic\">Research Review on the Topic<\/h3>\n\n\n\n<p>A 2010&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20543740\" target=\"_blank\" rel=\"noreferrer noopener\">electromyographic study (EMG) <\/a>study was published in the <em>Journal of Strength &amp; Conditioning Research<\/em>. The study compared four variations of lat pulldowns. The study used a dozen test subjects who performed all four variations pulling from in front of the head with a predetermined load, about 70 percent of their one repetition max.&nbsp;Muscle response from the latissimus dorsi, middle trapezius and biceps brachii muscle groups were measured during all four lat pulldown variations. The study showed that there was a minor advantage to using a medium grip (i.e. shoulder-width) over narrow and wide grips.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-subsequent-study\">Subsequent Study<\/h4>\n\n\n\n<p>A 2009 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19855327\" target=\"_blank\" rel=\"noreferrer noopener\">EMG study<\/a> looked at the muscular activity difference between a lat pulldown in front of the head versus behind the head&nbsp;as well as a lat pulldown using a \u2018V\u2019 bar.&nbsp; The study used 24 test subjects performing five repetitions at 80 percent of their one rep max.&nbsp;EMG data was recorded from the pectoralis major, posterior deltoid and biceps brachii as well as the latissimus dorsi muscle groups.&nbsp;There was no difference in muscular activity for the latissimus dorsi when comparing the three variations.&nbsp;The study, however, concluded when the primary objective of a lat pulldown is considered, the front of the head is a better choice than behind the head due to shoulder safety issues. <\/p>\n\n\n\n<p>For best results, you can&#8217;t go wrong changing up both your grip and hand placement every few training sessions.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-jefit-the-best-app-for-building-strength-power-and-muscle\"><strong>Jefit: The Best App for Building Strength, Power, and Muscle<\/strong><\/h3>\n\n\n\n<p>If you\u2019re serious about building muscle, increasing strength, and developing explosive power, the <strong>Jefit strength training app<\/strong> is your ultimate training companion. With over 20 million downloads and 12+ million active users, Jefit is one of the world\u2019s most trusted workout tracking apps. Named the Best Fitness App of 2024 and featured in <em>Men\u2019s Health<\/em>, <em>PC Magazine<\/em>, and <em>USA TODAY<\/em>, Jefit offers expertly designed workout programs, detailed gym performance tracking, and a supportive fitness community to keep you motivated. Whether you want to follow a <strong>scientifically proven power training plan<\/strong>, track your progress in real time, or optimize training intensity for faster results, Jefit gives you all the tools you need \u2014 in one powerful app. Download Jefit today on iOS and Android to start building strength and power with precision.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Introduction One of the more popular exercises used to develop the back is the lat pulldown. Many gym goers seem to like is the versatility of this compound exercise. It is an exercise that offers multiple grip variations. In addition, most gyms typically have 3-4 attachments that you can switch to. Does it make a [&hellip;]<\/p>\n","protected":false},"author":226,"featured_media":13738,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[638,673],"tags":[5842,5841,6359,6358],"class_list":["post-13719","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise-tips","category-workout-tips","tag-lat-pulldown","tag-lat-pulldown-exercise","tag-pronation","tag-supination"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Can Grip &amp; Hand Position Maximize Your Lat Pulldown?<\/title>\n<meta name=\"description\" content=\"The lat pulldown is one of the best compound movements for back development. 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He is the Founder of Michael Wood Fitness, named twice to \\\"Top 100 Trainers in America\\\" by Men's Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.\",\"sameAs\":[\"https:\\\/\\\/www.jefit.com\",\"https:\\\/\\\/x.com\\\/jefitinc\"],\"url\":\"https:\\\/\\\/www.jefit.com\\\/wp\\\/author\\\/michael-wood\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Can Grip & Hand Position Maximize Your Lat Pulldown?","description":"The lat pulldown is one of the best compound movements for back development. 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