Cable Underhand Pulldown

Target your lats with the Cable Underhand Pulldown, a powerful back exercise. This variation emphasizes a strong contraction, building width and thickness.

IntermediateBack Cable

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Cable Underhand Pulldown

Compound

Cable Rear Pulldown

Back · Latissimus Dorsi · Cable

Intermediate

Compound

Cable Pulldown

Back · Latissimus Dorsi · Cable

Intermediate

Compound

Cable Bar Lateral Pulldown

Back · Latissimus Dorsi · Cable

Intermediate

Compound

Cable Wide Pulldown

Back · Latissimus Dorsi · Cable

Intermediate

Description

A variation of the traditional lat pulldown, the cable underhand pulldown is a strength exercise that targets your back muscles, specifically the lats. The underhand grip may provide a better stretch for your lats and a better contraction for your biceps.

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How to do Cable Underhand Pulldown

01
Setup
Adjust the knee pads to firmly secure your lower body under the bar, ensuring your thighs are locked in place. Select an appropriate weight that allows for controlled movement.
02
Setup
Grasp the pulldown bar with an underhand (supinated) grip, hands approximately shoulder-width apart. Sit down, extend your arms fully, and feel a stretch in your lats.
03
Initiate the movement by pulling your shoulder blades down and back, then pull the bar down towards your upper chest/collarbone, driving your elbows towards your hips.
04
Squeeze your lats forcefully at the bottom of the movement, ensuring your chest remains upright and core engaged. Exhale as you pull the bar down.
05
Slowly and with control, allow the bar to ascend back to the starting position, letting your lats fully stretch at the top. Inhale as you release the weight.

Tips

Focus on driving your elbows down and back, imagining you're trying to tuck them into your back pockets, to maximize lat engagement rather than just pulling with your biceps.
Maintain a slight arch in your lower back and keep your chest lifted throughout the movement to ensure proper posture and effectively target the latissimus dorsi.
Control the eccentric (upward) phase of the movement for 2-3 seconds; this prolonged tension significantly contributes to muscle growth and improved mind-muscle connection.
Actively depress your shoulder blades at the start of each rep before pulling the bar down to prevent your upper traps from dominating the movement.

Common mistakes

Leaning back excessively or using momentum to pull the weight reduces lat activation and places undue stress on the lower back; reduce the weight and focus on a controlled, upright pull with stable core engagement.
Shrugging the shoulders up towards the ears at the top of the movement over-engages the upper traps instead of the lats; actively keep your shoulders depressed and away from your ears throughout the entire range of motion.
Failing to achieve a full range of motion by not letting the lats fully stretch at the top limits muscle development; ensure your arms are fully extended at the top, feeling a deep stretch in your lats before initiating the pull.

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Questions

What muscles does Cable Underhand Pulldown work?

Cable Underhand Pulldown primarily targets Latissimus Dorsi. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers.

Is Cable Underhand Pulldown good for beginners?

Cable Underhand Pulldown is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Underhand Pulldown?

You need Cable to perform Cable Underhand Pulldown. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Underhand Pulldown?

Focus on driving your elbows down and back, imagining you're trying to tuck them into your back pockets, to maximize lat engagement rather than just pulling with your biceps. Maintain a slight arch in your lower back and keep your chest lifted throughout the movement to ensure proper posture and effectively target the latissimus dorsi. Control the eccentric (upward) phase of the movement for 2-3 seconds; this prolonged tension significantly contributes to muscle growth and improved mind-muscle connection. Actively depress your shoulder blades at the start of each rep before pulling the bar down to prevent your upper traps from dominating the movement.

What are common mistakes when doing Cable Underhand Pulldown?

Leaning back excessively or using momentum to pull the weight reduces lat activation and places undue stress on the lower back; reduce the weight and focus on a controlled, upright pull with stable core engagement. Shrugging the shoulders up towards the ears at the top of the movement over-engages the upper traps instead of the lats; actively keep your shoulders depressed and away from your ears throughout the entire range of motion. Failing to achieve a full range of motion by not letting the lats fully stretch at the top limits muscle development; ensure your arms are fully extended at the top, feeling a deep stretch in your lats before initiating the pull.