Cable Underhand Pulldown
Cable Underhand Pulldown trades complexity for control through the whole range, and it pairs well with a heavy row.
How to do Cable Underhand Pulldown
- Adjust the cable machine so that the pulldown bar is at a height above your head.
- Sit down on the seat and grab the pulldown bar with an underhand grip, hands slightly wider than shoulder-width apart.
- Keep your back straight and lean back slightly.
- Pull the bar down towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
- Repeat for the desired number of repetitions.
Cable Underhand Pulldown Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Stretch the return phase before adding weight.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Step back until the stack never rests at the top.
Common Cable Underhand Pulldown Mistakes
Standing too near the tower so the first inch is slack
Take a step back until the cable is loaded before you begin.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Cable Underhand Pulldown
Swap Cable Underhand Pulldown For
Cable Underhand Pulldown — Frequently Asked Questions
How do you do the Cable Underhand Pulldown?
Adjust the cable machine so that the pulldown bar is at a height above your head. Sit down on the seat and grab the pulldown bar with an underhand grip, hands slightly wider than shoulder-width apart. Keep your back straight and lean back slightly. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Underhand Pulldown work?
The Cable Underhand Pulldown primarily targets the lats. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable Underhand Pulldown should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Underhand Pulldown good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable Underhand Pulldown?
Try the Gironda Sternum Chin, Weighted Close Grip Chin-up On Dip Cage or the Barbell Pullover To Press. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
