Cable Underhand Pulldown

Cable Underhand Pulldown

The Cable Underhand Pulldown is a highly effective exercise that targets the muscles in your back and arms. By utilizing a cable machine, this exercise helps to strengthen and develop your lats, biceps, and forearms. The primary movement involved in the Cable Underhand Pulldown is the pulling motion, which engages multiple muscle groups simultaneously. When performing the Cable Underhand Pulldown, you start by sitting at a cable machine with your back straight and your feet planted firmly on the floor. Grasp the handle with an underhand grip, making sure your hands are shoulder-width apart. Keep your shoulders relaxed and engage your core for stability. As you begin the exercise, exhale and pull the cable handle towards your upper chest. Focus on squeezing your shoulder blades together as you pull, feeling the muscles in your back activate. Make sure to maintain control throughout the movement and avoid relying on momentum. Slowly return to the starting position while maintaining tension in your muscles. The Cable Underhand Pulldown is an excellent exercise for building upper body strength and improving your posture. By incorporating this exercise into your routine, you can enhance your overall back development and create a more balanced physique. Remember to adjust the weight and repetitions based on your fitness level and goals.


  • Begin by selecting an appropriate weight on the cable machine.
  • Sit down on the pulldown machine and adjust the thigh pad so that your knees are comfortably beneath it.
  • Grasp the cable bar with an underhand grip, hands positioned slightly wider than shoulder-width apart.
  • Sit up straight, engaging your core muscles and keeping your chest lifted.
  • Pull the bar down towards your upper chest, leading with your elbows and squeezing your shoulder blades together.
  • Pause briefly at the bottom of the movement, then slowly return the bar to the starting position with controlled movements.
  • Repeat for the desired number of reps, maintaining proper form throughout the exercise.
  • Remember to breathe steadily and avoid using momentum to complete the movement.
  • To change the focus of the exercise, you can vary the width of your grip or use different attachments on the cable machine.
  • Always consult with a fitness professional if you're unsure about proper form or technique.

Tips & Tricks

  • Focus on proper form for maximum effectiveness and to prevent injury.
  • Increase the weight gradually as you get stronger to continue challenging your muscles.
  • Engage your core and maintain a neutral spine throughout the exercise.
  • Exhale as you pull the cable down, and inhale as you release it back up.
  • Ensure a full range of motion by pulling the bar all the way down to your chest.
  • Control the movement and avoid using momentum to rely solely on your muscles.
  • Vary your grip occasionally to target different muscles in your back and arms.
  • Use a slow and controlled tempo to fully engage and activate the targeted muscles.
  • Add variety to your routine by incorporating different variations of the pulldown exercise.
  • Always warm up your muscles before performing any exercise to prevent injury.


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