Strength Training · Bodybuilding
Underhand Lat Pulldown
The underhand lat pulldown is a seated cable pull with your palms facing you. It trains your back and biceps as you bring the bar toward your upper chest.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Adjust the thigh pad to fit snugly over your thighs when seated.
- Grasp the bar about shoulder-width apart with your palms facing you.
- Sit with your thighs under the pad and feet flat on the floor.
- Lift your chest with a slight backward lean.
- Pull the bar toward your upper chest.
- Slowly let the bar rise until your arms are fully extended within a comfortable range.
Form cues
- Keep your wrists straight.
- Drive your elbows toward your sides.
- Exhale as you pull.
Common mistakes
- Rocking backward to move the weightReduce the load until you can keep the same torso angle throughout the rep.
- Pulling the bar too lowEnd the pull before your shoulders roll forward, even if the bar does not touch your chest.
- Holding your shoulders down throughoutAllow your shoulders to rise naturally as your arms reach overhead.
Safety
The underhand grip can irritate your wrists or elbows if the grip width is uncomfortable or the load is excessive. Losing control of the return can abruptly pull your shoulders overhead.
- Test your grip with a light load before starting working sets.
- Make sure the weight selector pin is fully inserted.
- Keep hold of the bar until the weight stack is fully lowered.
- Stop the set if you feel sharp pain or cannot control the return.
If the palms-toward-you position causes wrist, elbow, or shoulder discomfort, try a neutral-grip pulldown or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Lat Pulldown Bar
- Lat Pulldown Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Finish each set with about two controlled repetitions left in reserve.