Do I use a thumb-around grip when doing lat pulldowns or a thumbless grip?

When performing lat pulldowns, both the thumb-around and thumbless (suicide) grip have their own benefits, and the choice between them often depends on your personal preference and goals:

Thumb-Around Grip

• Benefits: Using the thumb-around grip (standard grip) allows for a more secure hold on the bar, which can be beneficial when using heavier weights. This grip also engages the forearm and biceps slightly more, potentially adding stability to the pull and ensuring that you maintain proper form throughout the exercise.
• Best For: Beginners, those looking to use heavier weights, or if grip strength is a limiting factor. It provides more control, especially during the lowering phase of the pulldown.

Thumbless Grip

• Benefits: The thumbless grip, or “false grip,” reduces the involvement of the forearm muscles and biceps, allowing you to focus more on the lats during the movement. It can help some people achieve a better mind-muscle connection with their back muscles.
• Best For: Lifters who are experienced and want to maximize lat activation. This grip can make it easier to avoid using the arms too much and keep the tension on the back muscles.

Which One to Use?

• For Beginners: Start with a thumb-around grip for safety and to develop good control over the movement.
• For Advanced Lifters: Try experimenting with the thumbless grip to see if it improves your ability to target your lats more effectively.

In general, both grips can be effective; it’s more about how they feel and work for you during the exercise. If you’re focusing on form and lat activation, either grip can be used effectively with the right technique.