Cable Underhand Pulldown
- Target muscle
- Latissimus Dorsi
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Cable
- Body part
- Back
- Type
- Strength
The cable underhand pulldown is a vertical pulling exercise that targets the latissimus dorsi, using a supinated (palms-up) grip to bring the elbows in tight to your sides. The reverse grip recruits the biceps-side forearm muscles (brachialis and brachioradialis) along with the teres major, rear delts, and lower and middle traps. It builds back width and is a beginner-friendly stepping stone toward the chin-up.
How to do the Cable Underhand Pulldown
- 1Attach a straight bar to a high cable pulley and set the thigh pad so it locks your legs in place.
- 2Grip the bar with an underhand (palms facing you) grip, roughly shoulder-width apart, then sit down and secure your thighs under the pad.
- 3Straighten your arms overhead, let your shoulder blades rise slightly, and brace your core with your torso close to upright.
- 4Pull the bar down toward your upper chest by driving your elbows down and back, keeping them tucked close to your sides.
- 5Squeeze your lats and lower back muscles as the bar approaches your chest, keeping your chest up and wrists straight.
- 6Pause briefly at the bottom without leaning back excessively or shrugging your shoulders.
- 7Let the bar rise under control until your arms are fully extended and your lats are stretched.
- 8Complete your reps, then guide the bar back to the top and unhook it safely.
Form tips
- Lead with your elbows, not your hands — think of pulling your elbows down into your pockets to load the lats rather than the arms.
- Keep your torso nearly upright; a slight lean back is fine, but avoid swinging to heave the weight down.
- Pull the bar to your upper chest, not behind your neck, to keep your shoulders in a safe position.
- Control the negative on the way up and let your shoulder blades travel fully so the lats get a complete stretch each rep.
Common mistakes
- Yanking the bar down with momentum and leaning far back, which turns the movement into a row and takes tension off the lats.
- Curling the weight with the biceps instead of driving the elbows down, so the back does little of the work.
- Shrugging the shoulders up at the top instead of letting the lats stretch, which shortens the range and limits back development.
- Letting the wrists bend backward under load, which strains the wrists and weakens the pull.
Frequently asked questions
What muscles does the cable underhand pulldown work?
It primarily works the latissimus dorsi, with the teres major, rear deltoids, and lower and middle trapezius assisting. The underhand grip also brings in the brachialis and brachioradialis of the forearm.
What's the difference between an underhand and overhand pulldown?
The underhand (palms-up) grip keeps your elbows tucked closer to your body, emphasizing the lats and lower-lat fibers while letting the biceps assist more. A wide overhand grip shifts the emphasis toward back width and the upper-back muscles.
Is the cable underhand pulldown good for beginners?
Yes. It teaches the vertical pulling pattern with adjustable resistance and a supported torso, making it an effective way to build the strength and control needed to progress toward chin-ups.
How many sets and reps should I do?
For back size and strength, 3–4 sets of 8–12 reps works well. Use a weight you can control through a full range while keeping your torso steady and your elbows leading the pull.
