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.
Alternative Exercises For Underhand Cable Pulldowns
Jul 9, 2015 9:24 PM:
When I do the underhand cable pulldown, I feel it a lot in my forearm. Am I supposed to?
When I do the underhand cable pulldown, I feel it a lot in my forearm. Am I supposed to? -See Less
May 1, 2015 7:55 PM:
At 300 lbs a cant do much more than a couple chin ups (aside from the assisted ones) so this is the ultimate back exercise for me.
At 300 lbs a cant do much more than a couple chin ups (aside from the assisted ones) so this is the ultimate back exercise for me.-See Less
Nov 17, 2014 6:14 AM:
this is an Excellent exercise for those who cannot make the Chin-up exercise!
this is an Excellent exercise for those who cannot make the Chin-up exercise!-See Less
Nov 15, 2014 8:10 PM:
Does anyone have an alternative for this using Dumbells or Barbell? I don't have access to this machine!
Does anyone have an alternative for this using Dumbells or Barbell? I don't have access to this machine!-See Less
Jul 9, 2015 9:24 PM:
When I do the underhand cable pulldown, I feel it a lot in my forearm. Am I supposed to?
When I do the underhand cable pulldown, I feel it a lot in my forearm. Am I supposed to? -See Less
May 1, 2015 7:55 PM:
At 300 lbs a cant do much more than a couple chin ups (aside from the assisted ones) so this is the ultimate back exercise for me.
At 300 lbs a cant do much more than a couple chin ups (aside from the assisted ones) so this is the ultimate back exercise for me.-See Less
Nov 17, 2014 6:14 AM:
this is an Excellent exercise for those who cannot make the Chin-up exercise!
this is an Excellent exercise for those who cannot make the Chin-up exercise!-See Less
Nov 15, 2014 8:10 PM:
Does anyone have an alternative for this using Dumbells or Barbell? I don't have access to this machine!
Does anyone have an alternative for this using Dumbells or Barbell? I don't have access to this machine!-See Less
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.
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.-See Less
Sep 20, 2011 7:58 PM:
I really like this exercise. Best done with a thumb-less grip that way you can really feel it in your wings.
I really like this exercise. Best done with a thumb-less grip that way you can really feel it in your wings. -See Less
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Review: Underhand Cable Pulldowns
Nov 10, 2016 3:25 PM: n/c
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Review: Underhand Cable Pulldowns
Sep 30, 2016 5:09 PM: One of my favorite!!!!
of people found this review helpful
Review: Underhand Cable Pulldowns
Apr 13, 2016 7:50 AM: Great
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Review: Underhand Cable Pulldowns
Jan 17, 2016 8:43 AM: love it
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Review: Underhand Cable Pulldowns
Aug 25, 2015 6:52 PM: ahnyeslallaa
of people found this review helpful
Review: Underhand Cable Pulldowns
Jul 9, 2015 9:24 PM: When I do the underhand cable pulldown, I feel it a lot in my forearm. Am I supposed to?
of people found this review helpful
Review: Underhand Cable Pulldowns
May 1, 2015 7:55 PM: At 300 lbs a cant do much more than a couple chin ups (aside from the assisted ones) so this is the ultimate back exercise for me.
of people found this review helpful
Review: Underhand Cable Pulldowns
Nov 17, 2014 6:14 AM: this is an Excellent exercise for those who cannot make the Chin-up exercise!
of people found this review helpful
Review: Underhand Cable Pulldowns
Nov 15, 2014 8:10 PM: Does anyone have an alternative for this using Dumbells or Barbell? I don't have access to this machine!
of people found this tip helpful
Tip: Underhand Cable Pulldowns
Aug 30, 2014 12:51 PM: instead of chin-up when you don't have chin-up bar