Pronated Pulldown – How To?

You’ve probably seen people in the gym perform the pronated pulldown exercise. This is an excellent move for targeting the back muscles, but it can be tricky to get the hang of if you’re unfamiliar with it. In this post, we’ll show you how to do it correctly so you can start reaping the benefits of this exercise.

What Is the Pronated Pulldown Exercise?

So, what is the pronated pulldown? It’s a compound exercise that involves activating the brachioradialis in your forearm and your biceps and brachialis.

You may wonder which grip is best for you, but a pronated grip will create more muscle activity in the lats than a supinated grip.

The lat pulldown pronated grip is an excellent exercise for targeting the latissimus dorsi with the help of the lat pulldown machine.

But it also works the biceps, brachialis, and brachioradialis. And because you can use a variety of grip widths, you can target different areas of the lats.

What Are the Benefits of the Pronated Pulldown Exercise?

Performing the pronated pulldown is a great way to add strength and mass to your lats. This exercise can improve your posture and make you look more extensive and impressive.

The main difference between the pronated pulldown and other variations of the lat pulldown pronated grip is that the palms face away from the body. This emphasizes the latissimus dorsi muscles, which give you that comprehensive, powerful look.

The biomechanics of the exercise shows that a pronated grip may be slightly better than a neutral grip when activating the lat muscles. So if you want to ensure you’re hitting your lats as effectively as possible, go with a pronated grip.

How to Perform the Pronated Pulldown Exercise Correctly?

You’re probably familiar with the lat pulldown grip exercise — it’s one of the most popular back exercises. But do you know how to do it correctly?

Here is how to perform pronated pulldown

  • Sitting down on the lat pulldown machine with your feet flat on the ground.
  • Lift your chest and lead with your elbows, avoiding leaning back as you pull the weight down.
  • The free movement of a single handle allows you to use a variety of hand positions, either neutral grip(palm facing you), supinated, or pronated, which all work different muscles.
  • When you reach the bottom of the movement, your elbows should be close to your sides and your lats engaged.
  • Gently, slowly return to the starting position, maintaining weight control.
  • Most people use too much weight when doing lat pulldown pronated grip, resulting in poor form and ineffective results.
  • Remember, it’s quality over quantity. Choose a weight that will easily allow you to maintain good form throughout the entire set.
  • If you’re new to the lat pulldown pronated grip exercise, start with a light weight and gradually increase the amount of the weight as you get stronger.
  • And don’t forget to warm up before each workout—a few minutes of light cardio and dynamic stretches will do the trick.
  • So experiment with different hand positions to find what feels best for you.
  • Just make sure to keep your back straight and avoid arching your spine.
  • When you’ve reached the bottom of the movement, slowly reverse the direction and return to the starting position.
  • Kindly Remember to keep your core engaged the entire time to avoid swinging your body and using momentum to move the weight.

Follow the above steps and start incorporating this exercise into your workout routine!

What Are the Common Mistakes People Make When Performing the Pronated Pulldown Exercise?

You might be wondering how to perform the pronated pulldown exercise correctly. Well, here are a few common mistakes people make when doing this exercise:

  • Not using a full range of motion- Make sure you pull the weight down to your chest. Don’t just stop at the top or bottom of the movement.
  • Using too much weight can lead to poor form and increase your risk of injury. Start with a weight you can adequately handle and gradually increase it over time.
  • Not engaging your back muscles- Make sure to squeeze your shoulder blades together and contract your back muscles more effectively as you pull the weight down. This will eventually help you get the most out of this exercise
  • Not using a slow and controlled movement- Don’t just jerk the weight down. Slowly lower the weight under control and then raise it back up smoothly.

How to Modify the Pronated Pulldown Exercise if You Have Shoulder Pain?

The pronated grip is one variation of the lat pulldown pronated grip that you can do. This grip involves gripping the weight with your palms facing down.

If you have shoulder pain, you can modify this exercise using a preacher curl bench. This will help keep your shoulders in a more neutral position.

You can also use a rope attachment, which will allow you to adjust the grip width. If you definitely have wrist pain, you can modify the pronated grip using a supinated grip.

This will equally help take some of the pressure off of your wrists. You can also use an underhand grip, which will help to stretch out your chest muscles.

How to Make the This Exercise Easier or More Challenging?

How can you make the pronated pulldown easier or more challenging?

Here are a few tips:

  • Use a much good lighter weight or less resistance to make the exercise easier.
  • To make the exercise more challenging, use a heavier weight or more resistance.
  • If you actually find the exercise too easy, try using a supinated grip. This will totally add more of a challenge to the exercise.
  • If you find the exercise too challenging, try using an assisted lat pulldown machine. This will help you to perform the exercise with less resistance.
  • Remember, always listen to your body and adjust the exercise accordingly.


The pronated pulldown is an excellent exercise for working the latissimus dorsi muscles.

It can be so tricky to get the hang of at first, but with a bit of practice, you’ll be able to do it like a pro.

4/5 - (5 votes)


James Baller
James Baller
James is owner of He currently works as a personal trainer and senior coach at Baller Circuit. His main mission is to inspire people to relentlessly pursue their sport goals. He believes staying in shape has an overall positive effect on body, mind, and spirit.

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