How to do the Cable Underhand Pulldown
Cable Underhand Pulldown is an intermediate multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Cable Underhand Pulldown demonstration · © GymiaFit
Cable Underhand Pulldown at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Underhand Pulldown step by step
- 1Adjust the cable machine so that the pulldown bar is at a height above your head.
- 2Sit down on the seat and grab the pulldown bar with an underhand grip, hands slightly wider than shoulder-width apart.
- 3Keep your back straight and lean back slightly.
- 4Pull the bar down towards your chest, squeezing your shoulder blades together.
- 5Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
- 6Repeat for the desired number of repetitions.
Cable Underhand Pulldown — questions
What muscles does the Cable Underhand Pulldown work?
The Cable Underhand Pulldown primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Cable Underhand Pulldown?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Underhand Pulldown suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Underhand Pulldown?
Alternate Lateral Pulldown, Cable Bar Lateral Pulldown, Cable Cross-over Lateral Pulldown train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Underhand Pulldown demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.