Cable Underhand Pulldown
Expert Advice
Focus on pulling the bar down to your chest by driving your elbows down and back, engaging your lats fully.
How-to-do Steps
- Attach a straight or cambered bar to the pulldown machine.
- Sit down and grip the bar with an underhand grip, hands shoulder-width apart.
- Lean back slightly and pull the bar down to your chest.
- Pause briefly, then slowly extend your arms to return to the starting position.
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Muscles Worked
Cable Underhand Pulldown primarily targets the Lats, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats40%
Secondary
Biceps20%
Forearms20%
Shoulders10%
Traps10%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Underhand Pulldown work?
Cable Underhand Pulldown primarily targets the Lats. Secondary muscles involved include Biceps, Forearms, Shoulders, Traps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Underhand Pulldown?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Underhand Pulldown suitable for beginners?
Cable Underhand Pulldown is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
