Smart Workout Diary

Cable Pulldown Underhand

The underhand cable lat pulldown is a vertical pulling exercise performed on a cable pulldown machine with a palms-up grip. It primarily trains the latissimus dorsi and also works the biceps and upper back, supporting back strength and pulling development.

Demonstration

Cable Pulldown Underhand — demonstration 1
Cable Pulldown Underhand — demonstration 2

Instructions

  1. Set up the machine: Attach a straight bar to the high pulley, select a manageable load, and secure your thighs under the pads.
  2. Take an underhand grip: Sit tall and grasp the bar about shoulder-width apart with your palms facing you. Keep your feet flat and your chest lifted.
  3. Pull down: Draw your shoulder blades down, then pull the bar toward your upper chest by driving your elbows down and slightly back. Keep your torso nearly upright without swinging.
  4. Return with control: Let the bar rise slowly until your arms are fully extended overhead while maintaining control and shoulder position. Repeat without allowing the weight stack to slam.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Lead with the elbows: Think about pulling your elbows toward your ribs rather than curling the bar with your hands.
  2. Use a suitable load: Reduce the weight if you must lean far back, swing, or cannot control the return.
  3. Keep wrists neutral: Avoid excessive wrist bending in the underhand grip, and stop if the grip causes sharp discomfort.
Exercise library