The 3 Main Grip Variations for Lat Pulldowns.

Here’s how they differ + deliver slightly different results.

1️⃣ Wide Grip Lat Pulldown
Primary Muscles Worked:
Latissimus dorsi (main target)
Teres major
Lower trapezius
Rhomboids

Secondary Muscles:
Biceps brachii (less than other variations due to reduced elbow flexion emphasis)
Brachialis
Posterior deltoids

Effect:
Emphasizes the outer portion of the lats.
Less biceps involvement due to arm position.
Develops a wider back.

2️⃣ Close Grip Pulldown (Neutral or V-Grip Handle)
Primary Muscles Worked:
Latissimus dorsi (especially lower and central fibers)
Teres major
Biceps brachii (more active due to elbow flexion)
Rhomboids

Secondary Muscles:
Brachialis
Brachioradialis
Middle trapeziusEffect:
Allows a greater range of motion and stronger contraction of the lats.
More biceps and forearm involvement.
Good for improving lat thickness (especially central/lower back area).

3️⃣ Supine Grip Pulldown (Underhand Grip)
Primary Muscles Worked:
Latissimus dorsi
Biceps brachii (greater emphasis than other variations)
Teres major
Lower trapezius

Secondary Muscles:
Rhomboids
Brachialis
Brachioradialis

Effect:
Emphasizes both lats and biceps equally resulting in more arm development.
Allows lifters to usually use slightly more weight due to biceps contribution.