Underhand Cable PulldownsMuscles Worked
Underhand cable pulldowns work your lats as the main mover, with your biceps, upper back and rear delts helping. The palms-up grip, a little narrower than your shoulders, brings the biceps in more than an overhand pulldown and keeps your elbows tight to your body.
PrimaryLats
- Equipment
- Cable
- Level
- Beginner
- Type
- Compound
- Force
- Pull
How to do it
- Set the knee pad so your thighs are secure, then take the straight bar with your palms facing you and your hands a little inside shoulder width.
- Sit down with your arms straight, chest up and a slight lean back.
- Pull the bar down to your upper chest, keeping your elbows close to your sides as they travel down and back.
- Squeeze your back for a moment at the bottom without letting your shoulders round forward.
- Return the bar slowly until your arms are fully straight, then start the next rep.
Form tips
- Think of driving your elbows into your back pockets so your lats lead and your biceps follow.
- If your wrists or elbows feel strained, widen your grip slightly until the position feels comfortable.
- Avoid curling the bar down with your arms; it should travel in a straight line toward your chest.
Why it made the list
No. 8 of 12
Best Lat Exercises
Supinated grip pulldown emphasizes the lower lats and biceps. Good for building a thicker back.
More lat exercises
See it on your own body map
Log your Underhand Cable Pulldowns sets in KasMaker and watch your lats, biceps, upper back, and shoulders fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
