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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: 


8.8

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

9.1

Out of 10

Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

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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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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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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Review: Underhand Cable Pulldowns

Exercise Rating
10/10

Jul 28, 2013 9:24 AM: Excellent



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Review: Underhand Cable Pulldowns

Exercise Rating
8/10

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



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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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of people found this review helpful

Review: Underhand Cable Pulldowns

Exercise Rating
10/10

Jun 30, 2013 3:49 PM: Great!



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of people found this review helpful

Review: Underhand Cable Pulldowns

Exercise Rating
10/10

May 6, 2013 11:17 AM: my favorite for back :)
and good for biceps to



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of people found this review helpful

Review: Underhand Cable Pulldowns

Exercise Rating
10/10

Apr 17, 2013 7:25 PM: These are tremendous for building the mid to lower lats and upper back. Remember to arch your spine and pull the bar down to your chest while keeping your chest up. This is one of Dorian Yates favorite back exercises and if you do them you'll see why.



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Tip: Underhand Cable Pulldowns

Exercise Rating
10/10

Feb 1, 2013 12:47 AM: Excellent also for building the biceps when keeping your elbows in front of your body. Your arms will be able to handle more weight than curls which means extra growth.



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