Cable Underhand Pulldown

The cable underhand pulldown is a lat pulldown with a shoulder-width, palms-facing-you grip. The supinated grip brings the biceps in and lets the elbows travel closer to the body, which many lifters find gives a stronger lat contraction and a heavier pull than the wide overhand version.

Targets: Latissimus Dorsi
Also works: Brachialis, Brachioradialis, Deltoid Posterior, Teres Major
Equipment: Cable
Level: Intermediate
Start with: 3 × 10-12, 60s rest

How to do it

Sit at the pulldown station with your thighs locked under the pad.
Take the bar with an underhand grip at about shoulder width, arms straight overhead.
Lean back slightly, chest up, and pull the bar down towards your upper chest.
Drive the elbows down and back until the bar touches or nearly touches your chest.
Let the bar rise back up under control until your arms are straight and the lats are stretched.

Form cues

Think of pulling your elbows into your back pockets.
Keep the chest up to meet the bar instead of curling forward.
Let the shoulders rise fully at the top for a full lat stretch.

Common mistakes

Turning it into a biceps curl by bending the elbows without moving the shoulders. Start each rep by pulling the shoulder blades down.
Leaning far back and rowing the bar down with momentum. A slight lean is enough.
Gripping too wide with palms up, which strains the wrists and elbows. Keep the grip about shoulder width.

Where this fits in a week

Dietly Fit scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your latissimus dorsi is what needs the work, not because it was next on a list.

More back movements

Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.