Underhand Cable Pulldowns

Underhand Cable Pulldowns is a beginner-level compound in the strength category that primarily works the lats. It also recruits the biceps, mid back and shoulders. It is performed with cable.

How to do it

1. 1Sit 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. 2Grab 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. 3As 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. 4As 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. 5After 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. 6Repeat this motion for the prescribed amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.