Underhand Cable Pulldowns

Cable MachineBeginnerIsolation
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Quick answer

Underhand Cable Pulldowns is a beginner isolation cable exercise that mainly works the lats, with the forearms and biceps assisting.

Written by the GymStreak coaching team

Muscles worked

Front
Back

Primary

How to do Underhand Cable Pulldowns

  1. 1

    Connect a straight bar attachment onto the machine. Adjust the seat and knee pad to match your height. Sit down and grab the bar with an underhand grip and hands about shoulder width apart.

  2. 2

    Lean back slightly and stick your chest out. Pull on the cable slightly to create some tension. This is your starting position.

  3. 3

    Perform the movement by pulling the bar towards your chest, focusing on bringing your shoulder blades together and contracting your lat muscles.

  4. 4

    Touch the bar to your upper chest, then slowly return to the starting position.

Form cues

  • Keep your torso still and don't cheat by leaning backwards when pulling the weight down. If you have to do this then the weight is probably too heavy.
  • If you feel that your biceps are being used more than your back, consider using a false grip on the babr (i.e. don’t wrap your thumbs around the bar).
  • When returning to the starting position, return the weight to just above its resting point to keep tension throughout the exercise.
  • Perform the reps slowly and in a controlled manner.

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