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Underhand Cable Pulldowns

Exercise Data

Type: Strength
Main Muscle Worked: Lats
Other Muscles: Biceps, Middle Back, Shoulders
Equipment: Cable
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


8.6

Out of 10

Excellent

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Underhand Cable Pulldowns Images

Underhand Cable Pulldowns
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Underhand Cable Pulldowns
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Underhand Cable Pulldowns Guide

Main Muscle: Lats

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



Alternative Exercises For Underhand Cable Pulldowns

Chin-Up

Muscle Targeted: Lats

9.2

Out of 10

Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this tip helpful

Tip: Underhand Cable Pulldowns

Exercise Rating
6/10

Aug 30, 2014 12:51 PM: instead of chin-up when you don't have chin-up bar



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of people found this review helpful

Review: Underhand Cable Pulldowns

Exercise Rating
10/10

Jun 21, 2014 7:45 AM: Just added to my upper body split day.



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of people found this review helpful

Review: Underhand Cable Pulldowns

Exercise Rating
9/10

May 21, 2014 8:40 PM: Any suggestions for an alternative as I don't have a machine at home.



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of people found this review helpful

Review: Underhand Cable Pulldowns

Exercise Rating
8/10

Apr 22, 2014 12:03 PM: Love this one!



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of people found this review helpful

Review: Underhand Cable Pulldowns

Exercise Rating
9/10

Apr 1, 2014 3:10 AM: I find this exercise to be great for the biceps. A case in point, Mike Mentzer considered this the best biceps exercise, reason being the muscle is worked from a two joint axis e.g. the elbow joint and the shoulder joint. The barbell curl works from a one joint axis i.e the elbow joint.



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of people found this review helpful

Review: Underhand Cable Pulldowns

Exercise Rating
9/10

Jan 25, 2014 12:48 PM: Awesome exercise, since i'm not strong enough for a bunch of chin ups yet.



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of people found this review helpful

Review: Underhand Cable Pulldowns

Exercise Rating
9/10

Jan 16, 2014 11:14 AM: When I pull down, I slow so that I can feel the contractions.



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of people found this review helpful

Review: Underhand Cable Pulldowns

Exercise Rating
10/10

Jul 28, 2013 9:24 AM: Excellent



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of people found this review helpful

Review: Underhand Cable Pulldowns

Exercise Rating
8/10

Jul 6, 2013 4:53 PM: Just added to my back workout.



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of people found this review helpful

Review: Underhand Cable Pulldowns

Exercise Rating
10/10

Jul 6, 2013 12:45 PM: its realy called a reverse grip lat pulldown



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