Underhand Cable Pulldowns
The Underhand Cable Pulldowns is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Lats, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The lats handles the primary load during this movement. The biceps and middle back and shoulders assist as stabilizers throughout the range of motion.
How to Underhand Cable Pulldowns
- 1
Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- 2
Grab the pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands are placed closer than the shoulder width.
- 3
As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- 4
As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the fully contracted position and keep the elbows close to your body. The upper torso should remain stationary as your bring the bar to you and only the arms should move. The forearms should do no other work other than hold the bar.
- 5
After a second on the contracted position, while breathing in, slowly bring the bar back to the starting position when your arms are fully extended and the lats are fully stretched.
- 6
Repeat this motion for the prescribed amount of repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Underhand Cable Pulldowns work?
The Underhand Cable Pulldowns primarily works the Lats. Secondary muscles include the Biceps, Middle Back, Shoulders, which assist during the movement.
Is the Underhand Cable Pulldowns good for beginners?
Yes, the Underhand Cable Pulldowns is suitable for beginners. Start with light weight to master the 6-step form before adding load.
What equipment do I need for the Underhand Cable Pulldowns?
You need cable to perform the Underhand Cable Pulldowns. Most commercial gyms will have this available.
Track Your Progress
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