Lat Pulldown - Underhand (Cable)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. Step 7Repeat
   • Repeat the pull and return for the desired number of repetitions, ensuring good form throughout.
8. 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.