Underhand Cable Pulldowns

Lats

Underhand Cable Pulldowns

LevelBeginner EquipmentCable MechanicCompound ForcePull

A lat pulldown with an underhand grip that brings more biceps into the pull while still targeting the lats.

Strength

Primary musclesLats

Secondary musclesBiceps Middle Back Shoulders

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.0 kcal/min

Estimate range 17–29 kcal (±25 %)

Muscle mass worked13 %

Effort during a set6.4 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit at a pulldown station and adjust the thigh pads so your legs are secure.
2Grip the bar underhand at about shoulder width and lean back slightly.

How to perform

1Pull the bar down toward your upper chest by driving your elbows down and back.
2Squeeze your lats at the bottom.
3Hold briefly, then slowly let the bar rise until your arms are straight.
4Keep your chest up throughout.