Lat Pulldown - Underhand (Cable)

Grip bar palms up, shoulder width. Pull to chest. Keep elbows tucked in.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

biceps

What you need and how to position yourself before starting.

cable

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit at the lat pulldown machine and adjust the knee pad to fit snugly against your thighs.
- Select an appropriate weight on the machine.
Step 2Grab the Bar
- Reach up and grasp the bar with an underhand grip (palms facing you) slightly wider than shoulder-width apart.
- Ensure your grip is firm and secure.
Step 3Position Your Body
- Sit up straight with your back against the pad and your feet flat on the floor.
- Engage your core and keep your shoulders relaxed, away from your ears.
Step 4Pull the Bar Down
- Pull the bar down towards your chest by bending your elbows and driving them down and back.
- Focus on squeezing your shoulder blades together as you pull.
Step 5Pause and Control
- Pause briefly when the bar reaches your chest, maintaining tension in your back muscles.
- Avoid leaning back excessively; keep your torso upright.
Step 6Return the Bar
- Slowly extend your arms to return the bar to the starting position, controlling the movement.
- Do not let the weight stack touch down completely to maintain tension.
Step 7Repeat
- Repeat the pull and return for the desired number of repetitions, ensuring good form throughout.
Step 8Finish the Exercise
- After completing your reps, carefully release the bar and stand up.
- Make sure to adjust the machine back to its original settings if needed.