Which muscles does the Cable Underhand Pulldown work?

The Cable Underhand Pulldown primarily targets the lats in your back, while also engaging the biceps and rear shoulders as secondary muscles. The underhand grip places more emphasis on the biceps compared to an overhand variation.

What equipment do I need for the Cable Underhand Pulldown and are there alternatives?

You’ll need a cable machine with a straight or EZ bar attachment and a bench or seat with knee pads. If you don’t have access to a cable machine, you can do underhand grip lat pulldowns with resistance bands anchored overhead as an alternative.

Is the Cable Underhand Pulldown suitable for beginners?

Yes, beginners can perform this exercise as long as they use a manageable weight and maintain proper form. Starting with lighter resistance helps you build technique before increasing load.

What are common mistakes during the Cable Underhand Pulldown and how can I avoid them?

Common mistakes include using excessive momentum, leaning too far back, and allowing your elbows to flare outward. To avoid these, keep your torso upright, move in a controlled manner, and keep elbows tucked close to your sides throughout the movement.

How many sets and reps are recommended for the Cable Underhand Pulldown?

For muscle building, aim for 3–4 sets of 8–12 reps with a challenging but manageable weight. For endurance and technique, you can perform 2–3 sets of 12–15 reps with lighter resistance.

What safety tips should I follow when doing Cable Underhand Pulldowns?

Ensure the pin-loaded weight is secure and avoid jerking the bar down. Keep your core engaged to protect your lower back, and never overstretch your shoulders at the top position.

Are there variations of the Cable Underhand Pulldown to target muscles differently?

Yes, you can use different bar attachments, such as a close-grip bar to emphasize the lower lats or a straight bar with a wider grip to shift focus slightly. Changing tempo or adding pauses at the bottom can also increase muscle engagement.

Cable Underhand Pulldown

Target Muscles

Primary:

Back

Secondary:

Biceps

Shoulders

Equipment Required

Bench

Strength Machine

Exercise Type

Weight & Reps

How To Do

Sit at a cable machine with your knees secured and grasp the bar using an underhand, shoulder-width grip. Keeping your back straight and chest up, pull the bar down to your upper chest by driving your elbows down and in, then slowly return to the starting position. Focus on keeping your elbows close to your body throughout the movement.

Step-by-Step Instructions

Sit down on the bench of a cable machine with your feet flat on the floor and your knees secured under the padded supports.
Grasp the bar with an underhand (supinated) grip, keeping your hands shoulder-width apart.
Start with your arms fully extended and your torso upright, ensuring your back is straight and your chest is slightly lifted.
Pull the bar down towards your upper chest by contracting your back muscles and bending your elbows. Keep your elbows close to your body throughout the movement.
Pause briefly when the bar reaches your chest, ensuring a full contraction of your back muscles.
Slowly return the bar to the starting position by extending your arms, maintaining control of the weight.
Repeat for the desired number of repetitions.

Explore more back exercises or bench exercises in our exercise library.

Alternative Exercises

Lat Pulldown (Supinated Grip)

Back

Strength Machine

Cable Close-Grip Front Lat Pulldown

Back

Strength Machine • Pull-up Bar

Barbell Reverse Grip Bent-Over Row

Back

Barbell

Dumbbell Reverse Grip Incline Bench One Arm Row

Back

Bench • Dumbbell

Frequently Asked Questions

Which muscles does the Cable Underhand Pulldown work?: The Cable Underhand Pulldown primarily targets the lats in your back, while also engaging the biceps and rear shoulders as secondary muscles. The underhand grip places more emphasis on the biceps compared to an overhand variation.
What equipment do I need for the Cable Underhand Pulldown and are there alternatives?: You’ll need a cable machine with a straight or EZ bar attachment and a bench or seat with knee pads. If you don’t have access to a cable machine, you can do underhand grip lat pulldowns with resistance bands anchored overhead as an alternative.
Is the Cable Underhand Pulldown suitable for beginners?: Yes, beginners can perform this exercise as long as they use a manageable weight and maintain proper form. Starting with lighter resistance helps you build technique before increasing load.
What are common mistakes during the Cable Underhand Pulldown and how can I avoid them?: Common mistakes include using excessive momentum, leaning too far back, and allowing your elbows to flare outward. To avoid these, keep your torso upright, move in a controlled manner, and keep elbows tucked close to your sides throughout the movement.
How many sets and reps are recommended for the Cable Underhand Pulldown?: For muscle building, aim for 3–4 sets of 8–12 reps with a challenging but manageable weight. For endurance and technique, you can perform 2–3 sets of 12–15 reps with lighter resistance.
What safety tips should I follow when doing Cable Underhand Pulldowns?: Ensure the pin-loaded weight is secure and avoid jerking the bar down. Keep your core engaged to protect your lower back, and never overstretch your shoulders at the top position.
Are there variations of the Cable Underhand Pulldown to target muscles differently?: Yes, you can use different bar attachments, such as a close-grip bar to emphasize the lower lats or a straight bar with a wider grip to shift focus slightly. Changing tempo or adding pauses at the bottom can also increase muscle engagement.