Lat Pulldown and Pull-up: Grip Myths and Realities

Few topics carry as many myths as back training. Statements like "a wide grip widens the back" and "a reverse (supinated) grip works the lats more" enjoy almost universal acceptance. Yet the EMG studies of the past decade have shaken most of these beliefs. As a coach, knowing which detail genuinely makes a difference and which is merely a legend will simplify your programming.

Grip width: it doesn't make a difference for the lats

Andersen and colleagues (2014) tested three different pronated grip widths (1×, 1.5×, and 2× shoulder width) and found no significant difference in lat activation. Even more striking is the 2025 study by Lo Monaco and colleagues: seven different pulldown variations were trialed in 40 trained men, and again no significant difference appeared in lat activation.

So the scientific basis for "a wide grip widens the back" is weak. Lat width comes over the long term from total volume and progressive overload, not from the nuance of grip width.

Pronated or supinated?

Lusk and colleagues (2010) found that a pronated grip (palms forward) stimulated the lats slightly more than a supinated one — but the difference is small and no long-term hypertrophy superiority has been demonstrated. The practical message: a pronated grip may offer a marginal advantage for the lats, but you can also deliberately use a supinated (chin-up) grip because it seriously recruits the biceps.

Torso angle carries a bit of magic

The one clear difference in Lo Monaco's study is interesting: a 30° backward lean with a wide pronated grip significantly increases the posterior deltoid (the lats don't change). So leaning the torso back slightly is an easy way to give the movement a bit more of a "rowing" character and touch the rear delt.

On the pull-up side, Dickie and colleagues (2017) showed that a pronated grip stimulated the middle trapezius more than a neutral grip; there was no difference in the lats, biceps, or lower trap.

Practical rules for the coach

1. There's no "best grip" for the lats. Choose the grip the client can control and where they can feel the tension.
2. Do at least one session a week with a pronated grip — for the lats' marginal favor.
3. If you're also targeting the biceps, add a supinated grip (chin-up).
4. For the rear delt, a 30° backward lean + wide pronated grip is a handy variation.
5. On a wide grip, don't let the wrist drift into excessive ulnar deviation; the hand-wrist-elbow should stay aligned.

The real determinant in back training isn't grip details; it's the balance of vertical pulling + horizontal pulling, progressive overload, and control of the movement. Setting the myths aside and focusing on these fundamentals will accelerate back development for most clients.