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Exercise 0245 · REF xBYcQHj

Cable Underhand Pulldown exercise animation

Cable Underhand Pulldown

Category
Back
Equipment
Cable
Target
Lats

An underhand grip on a lat pulldown shifts more of the pulling work onto the biceps and lower lats compared to an overhand grip, similar to what a chin-up does relative to a pull-up. It's a good variation to rotate in specifically for lifters chasing more bicep involvement from their back day. Leaning back slightly and driving the elbows down is what keeps the lats engaged rather than turning it into a pure arm curl.

How to Do the Cable Underhand Pulldown

  1. Adjust the cable machine so that the pulldown bar is at a height above your head.
  2. Sit down on the seat and grab the pulldown bar with an underhand grip, hands slightly wider than shoulder-width apart.
  3. Keep your back straight and lean back slightly.
  4. Pull the bar down towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Underhand Pulldown primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have cable? These target the same lats with different equipment.

Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Cable Underhand Pulldown work?
The Cable Underhand Pulldown primarily targets the lats, with the biceps and forearms assisting.
What equipment do I need for the Cable Underhand Pulldown?
The Cable Underhand Pulldown is done with a cable.
What's a good alternative to the Cable Underhand Pulldown?
If you don't have access to a cable, the Archer Pull Up targets the same lats using body weight instead.