How to do a Cable Underhand Pulldown
The Cable Underhand Pulldown is an intermediate cable exercise that works your lats, with help from your biceps and forearms.
How to do a Cable Underhand Pulldown, step by step
- Adjust the cable machine so that the pulldown bar is at a height above your head.
- Sit down on the seat and grab the pulldown bar with an underhand grip, hands slightly wider than shoulder-width apart.
- Keep your back straight and lean back slightly.
- Pull the bar down towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Common mistakes
- Using momentum to pull the weight down
- Arching the back excessively
- Not controlling the eccentric phase
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
Similar exercises
More exercises for the same muscles
Frequently asked questions
What muscles does the Cable Underhand Pulldown work?
The Cable Underhand Pulldown mainly works your lats. It also works your biceps and forearms.
Is the Cable Underhand Pulldown good for beginners?
It can be, with some coaching. The Cable Underhand Pulldown is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.
How many sets and reps of the Cable Underhand Pulldown should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Cable Underhand Pulldown?
Good alternatives are Lat Pulldown (Rope), Bench Pull-ups and Chin-Up.
Put it in a workout plan
Track your Cable Underhand Pulldown in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.