Underhand Pulldown
Build a stronger back! The Underhand Pulldown targets your lats and biceps for a powerful, sculpted physique.
The Underhand Pulldown is a compound exercise that mainly works the back and chest, with help from the traps. You'll need: exercise bench or cable machine or ez curl bar or straight bar attachment.
Required Equipment
Underhand Pulldown Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Underhand Pulldown Variations and Alternatives
How to do the Underhand Pulldown
Select an appropriate weight on the cable machine and attach a straight or EZ bar to the high pulley.
Sit down on the bench and grip the bar with an underhand (supinated) grip, your hands should be slightly closer than shoulder width.
With your arms extended, pull the bar down by contracting your lat muscles and bringing your elbows toward your sides.
Continue to pull until the bar is at chest level. Focus on squeezing your shoulder blades together to engage your upper back muscles.
Pause briefly at the bottom of the movement to ensure a good muscle contraction.
Slowly return the bar to the starting position with your arms fully extended and your lats fully stretched.
Repeat the movement for the desired number of repetitions.
Ensure throughout the exercise to maintain good posture, with a straight back and a slightly arched lower back. Avoid using momentum to pull the weight down; control the weight throughout the entire range of motion.
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Underhand Pulldown FAQs
What muscles does the Underhand Pulldown work?
The Underhand Pulldown mainly works the back and chest, with help from the traps. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Underhand Pulldown?
Exercise bench or cable machine or ez curl bar or straight bar attachment.
Is the Underhand Pulldown a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Underhand Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Underhand Pulldown variations and alternatives?
Similar exercises include the Loop-Band Lat Pulldown, Barbell Decline Pullover, Cable Lateral Pulldown with Grip Mag and Cable Standing Pulldown.
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