Exercise guide
Cable Underhand Pulldown
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
The underhand pulldown uses a supinated grip to increase biceps recruitment while emphasizing the lower fibers of the latissimus dorsi. This variation allows for a greater range of motion and a more intense peak contraction than the standard overhand grip.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach a long bar to the high pulley and adjust the knee pads so your thighs are firmly secured while seated.
- Grasp the bar with an underhand (palms facing you) grip at shoulder-width.
- Sit down, tucking your knees under the pads, and start with your arms fully extended and your torso upright.
How to do it
- Exhale as you pull the bar down toward your upper chest by driving your elbows down and slightly back.
- Continue the pull until the bar is just above chest height, squeezing your shoulder blades together at the bottom.
- Inhale as you slowly return the bar to the starting position, following a controlled 3-second tempo on the way up.
- Maintain a slight lean back (about 10-15 degrees) throughout the entire set to allow the bar to clear your face.
Form checklist
- Keep your chest lifted and 'proud' throughout the movement.
- Avoid using momentum or swinging your torso to pull the weight down.
- Ensure your elbows stay tucked close to your sides rather than flaring out.
- Achieve a full stretch at the top without letting the weight stack touch.
Pro tips
- Focus on pulling from the elbows rather than pulling with your hands to better isolate the lats.
- Imagine trying to touch your elbows together behind your lower back to maximize the contraction of the lower lats.
Make it harder
- Incorporate a 2-second pause at the bottom of each rep to eliminate momentum and increase time under tension.
- Slow the eccentric (lowering) phase to 4-5 seconds to increase mechanical tension on the muscle fibers.
Frequently asked
- What muscles does the cable underhand pulldown work?
- The cable underhand pulldown primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the cable underhand pulldown?
- The cable underhand pulldown uses cable.
- Is the cable underhand pulldown good for beginners?
- Yes. The cable underhand pulldown is a beginner-friendly movement and a strong foundation to build on.