Underhand Cable Pulldowns

The Underhand Cable Pulldowns primarily targets your Lats, with support from Biceps, Middle Back, Shoulders. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Compound · Pull

Primary muscles: Lats Secondary muscles: Biceps, Middle Back, Shoulders

How to perform Underhand Cable Pulldowns

Step 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.
Step 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.
Step 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.
Step 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.
Step 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.
Step 6. Repeat this motion for the prescribed amount of repetitions.

Frequently asked questions

Which specific muscles do underhand cable pulldowns target?

The underhand grip emphasizes the lower latissimus dorsi fibers due to the increased range of motion. It also recruits the biceps brachii more significantly than a traditional overhand grip.

How does the underhand grip affect elbow positioning during the movement?

The supinated grip naturally keeps the elbows tucked closer to the torso throughout the pull. This alignment helps drive the elbows down toward the hips, maximizing lat contraction at the bottom.

What is a common technical error to avoid during this exercise?

Avoid leaning back excessively or using momentum to pull the bar down. Maintain a nearly vertical torso and focus on pulling with the elbows rather than just the hands to ensure back engagement.

Is this exercise suitable for beginners who cannot perform pull-ups?

Yes, the adjustable resistance of the cable machine makes this an excellent regression for building the vertical pulling strength required for chin-ups. It allows for high-volume practice with controlled form.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions using a controlled tempo. This range provides sufficient time under tension and allows for progressive overload while maintaining strict technique.

Sample sets & reps for Underhand Cable Pulldowns

Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

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