Back
The main muscle group listed for this exercise.
Exercise guide
Underhand Cable Pulldowns
Underhand Cable Pulldowns is a beginner-friendly back exercise performed with a cable station. It also involves the arms and shoulders.
Cable
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Back
Underhand Cable Pulldowns also involves arms, shoulders.
Strength
Movement pattern: pull. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Underhand Cable Pulldowns
- 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.
- 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.
- 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.
- 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.
- 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.
- Repeat this motion for the prescribed amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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A three-day split that spreads total weekly work across three full-body sessions.
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View exerciseOne Arm Lat Pulldown
One Arm Lat Pulldown is a beginner-friendly back exercise performed with a cable station. It also involves the arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Underhand Cable Pulldowns.
What muscles does Underhand Cable Pulldowns work?
Underhand Cable Pulldowns primarily trains the back and also involves the arms and shoulders.
Is Underhand Cable Pulldowns beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Underhand Cable Pulldowns?
This variation uses a cable station.
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