Cable Underhand Pulldown
Description
The cable underhand pulldown (supinated grip lat pulldown) uses a palms-up grip on the lat pulldown, shifting more emphasis to the biceps and lower lats compared to an overhand grip. It allows a longer range of motion and deeper lat contraction.
Muscle Group
Equipment Required
Cable Underhand Pulldown Instructions
- Sit at a lat pulldown station. Grip the bar with a supinated (underhand) grip, hands shoulder-width apart.
- Secure thighs under the pads. Arms extended overhead.
- Pull the bar down to your upper chest by driving your elbows down and back.
- Lean back slightly. Pull to your collarbone area.
- Squeeze your lats and biceps at the bottom.
- Slowly extend back overhead.
- Aim for 10 to 12 reps per set.
- Use moderate weight — the underhand grip changes the loading significantly.
Cable Underhand Pulldown Form & Visual
Cable Underhand Pulldown Benefits
- Increases bicep involvement
- Emphasizes the lower lats
- Longer range of motion than overhand
- Deeper lat contraction at the bottom
- Easy to load progressively
- Useful for complete back development
Cable Underhand Pulldown Muscles Worked
- Latissimus dorsi (lower fibers)
- Biceps brachii (increased)
- Brachialis
- Trapezius (lower)
- Rhomboids
Cable Underhand Pulldown Variations & Alternatives
- Lat Pulldown (overhand)
- Close-Grip Pulldown
- Chin-Up (bodyweight)
- Wide Pulldown
- Neutral-Grip Pulldown
