This guide was written and reviewed by Serge, MSc . As a martial artist and natural lifter with over 10 years of training experience, what I share comes from my own training and from digging into the research behind it.
Lat pulldowns are a staple for building a strong, defined back. They work the latissimus dorsi, the big fan-shaped muscles that give the back its width and create the V-shape most lifters are after. But the grip you use changes which part of the back you hit hardest, so understanding your options helps you get more out of every set.
I will go through the main grips, what each one does well, and how I use them myself.
How I Approach Grip Selection
Before the breakdown, here is my own approach, because it shapes how I think about this. I do not pick one grip and stick to it. I use all of them, wide and narrow and the variations in between, with a minimum of four sets, deliberately varying the grip and angle.
The reason is simple. The lats are a large, fan-shaped muscle, and different grips and angles change the line of pull, biasing the work toward different regions and fibre bundles of the muscle. No single grip hits the whole thing evenly. By rotating through them, I make sure I am developing the full muscle rather than overworking one region and leaving others behind. That, more than any single “best” grip, is what has built my back.
So as you read the breakdown below, think of these grips as tools that each cover part of the job, not as competing options where you have to choose one.
Wide Grip: Emphasising the Upper Lats
With the wide grip, hands placed wider than shoulder-width, the focus shifts to the upper lats. Used with a straight bar, this is the grip most associated with building a wider back and that V-shape, because it works the lats along with synergist muscles like the teres major and the traps.
It also encourages an open-chest posture. The trade-offs: a wide grip can shorten your range of motion, which limits the full contraction of the lats, and for anyone with existing shoulder issues, it can place more stress on the shoulder joint.
Close Grip: Lower Lats and Biceps
The close grip, usually with a V-bar or close handle and hands around shoulder-width, shifts the emphasis toward the lower lats. It allows a deeper contraction, which builds strength and size in that region, and it brings the biceps in strongly, so it suits anyone wanting to develop arms alongside back.
It also tends to be easier on the shoulders, which makes it a good option if the wide grip bothers you. The trade-off is that, because the biceps are so involved, the lats get a little less isolation.
Neutral Grip: Balanced Engagement
The neutral grip, palms facing each other on a parallel handle, spreads the work across the upper and lower lats while also bringing in the mid-back and biceps. Its biggest strength is joint comfort: it tends to be easy on the wrists, elbows, and shoulders, which makes it a solid choice if your joints are bothering you.
It also allows a good range of motion and a full contraction. The trade-off is that it does not target the upper lats as directly as the wide grip, so it is less specialised for building width up top.
Underhand Grip: Lower Lats and Biceps
The underhand (supinated) grip, palms facing you, puts more emphasis on the lower lats and recruits the biceps heavily as well, which helps arm development. It allows a strong range of motion, good for building lower-lat strength and definition.
The trade-off is that it can place more tension on the wrists and elbows, so clean, controlled form matters here to avoid straining the joints.
Building Lats Without a Machine
You do not need a lat pulldown machine to build a serious back. I started with nothing but a pull-up bar in my backyard and built a real foundation before I ever touched a pulldown machine.
Pull-ups are the bodyweight cousin of the pulldown, and varying your grip on the bar, wide, close, neutral, underhand, applies the same principle: different grips, different emphasis, fuller development. If you do not have access to a gym yet, a bar and a bit of variety will take you a long way.
Conclusion
The best grip for lat pulldowns depends on your goals, your body, and what feels right on your joints. Each grip has its strengths: wide for upper-lat width, close and underhand for the lower lats and biceps, neutral for balanced, joint-friendly work.
Rather than hunting for one perfect grip, I would encourage you to do what I do and use a range of them to develop the whole muscle. Stay consistent with that approach and your back will keep improving over time.
Lat Pulldown Grip FAQs
Which grip is best for back width?
The wide grip is the one most associated with width, since it emphasises the upper lats and works the teres major and traps that contribute to a broad, V-shaped back. If width is your main goal, make the wide grip a regular part of your routine, but do not rely on it alone.
Wide grip or close grip, which is better?
Neither is simply better, they do different jobs. The wide grip leans toward the upper lats and width, while the close grip hits the lower lats harder and brings in more biceps. I use both rather than choosing, because together they develop more of the muscle.
Does grip really matter on lat pulldowns?
Yes. Grip changes the line of pull, which shifts the emphasis to different regions of the lats. It will not completely change the exercise, but over time, varying your grip leads to more complete back development than always pulling the same way.
Should I do all the grips, or just pick one?
I do all of them, with a minimum of four sets, rotating wide and narrow and the variations between. The lats are a large, fan-shaped muscle, and no single grip hits all of it evenly, so using a range is how I make sure I develop the whole back rather than just one part.
Which grip is easiest on the shoulders or elbows?
Many lifters find the neutral grip the most joint-friendly, since it tends to be easier on the wrists, elbows, and shoulders. The close grip is often gentler on the shoulders than a wide grip too. If a grip causes you discomfort, switch to one that feels better and focus on controlled form.
Can I build my lats without a pulldown machine?
Yes. Pull-ups are the bodyweight version of the same pulling pattern, and you can vary your grip on the bar just like on a machine. I built the base of my own back with nothing but a backyard pull-up bar before I ever used a pulldown machine.
