Back · Vertical pull
Cable Underhand Pulldown
The cable underhand pulldown is a lat pulldown performed with a shoulder-width underhand grip, palms facing you. The supinated grip lets the biceps assist more than an overhand pull and gives the lats a slightly more natural line of pull, which makes it a good choice for building the back and arms together.
Also known as: Reverse grip lat pulldown, Underhand lat pulldown, Supinated pulldown
- Muscle group
- Back
- Movement pattern
- Vertical pull
- Type
- Compound
- Equipment
- Cable machine, Straight bar
- Difficulty
- Beginner
What muscles does the cable underhand pulldown work?
Primary movers
- Latissimus dorsi
- Biceps brachii
Assisting muscles
- Brachialis
- Rhomboids
- Teres major
- Lower trapezius
With the palms facing you, the biceps are in their strongest position to pull. That means the arms contribute more than in a wide overhand pulldown, and most people can move more weight.
The lats still do the main job of pulling the upper arms down toward the sides. A shoulder-width underhand grip keeps the elbows close to the body and the lats well loaded.
The rhomboids and lower traps pull the shoulder blades down and back to finish the rep. Starting each rep by depressing the shoulder blades makes the lats work harder.
Because the biceps take part, the exercise is a time-efficient way to hit both the back and arms, similar to the chin-up.
How to do the cable underhand pulldown
Setup
- 1
Attach a straight bar to the high pulley.
- 2
Sit and secure your thighs under the pads.
- 3
Grip the bar at shoulder-width with an underhand grip.
- 4
Lean back slightly and lift your chest.
Execution
- 1
Depress your shoulder blades to begin.
- 2
Pull the bar down to your upper chest, driving your elbows toward your hips.
- 3
Squeeze your lats and biceps at the bottom.
- 4
Return the bar slowly until your arms are straight.
- 5
Keep your chest tall and your torso steady.
- 6
Repeat for all reps without swinging.
Common cable underhand pulldown mistakes
Gripping too wide
A wide underhand grip strains the wrists and reduces the biceps' contribution.
The fix: Use shoulder-width or slightly narrower.
Pulling behind the neck
Loads the shoulders in a poor position.
The fix: Bring the bar to your upper chest only.
Not extending fully
Short reps cut the stretch on the lats.
The fix: Let your arms fully straighten between reps.
Swinging the torso
Heaving the bar down with momentum turns the exercise into a bent-over row.
The fix: Keep a slight lean and lower the weight.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3–4 | 8–12 | Moderate, 1–2 RIR | 90 s |
| Strength | 4 | 6–8 | Heavy, strict form | 2 min |
| Beginner | 2–3 | 10–12 | Light to moderate | 60–90 s |
Pair it with an overhand or neutral-grip pulldown so the lats get a range of angles. Keep the grip around shoulder-width. If your wrists complain, drop the weight or use a slightly wider grip.
Running the cable underhand pulldown in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayCable Underhand Pulldown variations and alternatives
Wide Grip Lat Pulldown
AlternativeAn overhand grip that places the focus on the lats with less biceps help.
Close Grip Lat Pulldown
AlternativeA neutral-grip handle that allows a long range and a lower lat squeeze.
Chin-Up
HarderThe bodyweight version of the same grip.
Assisted Chin-Up
EasierGives you a counterweight while you build toward chin-ups.
Seated Cable Row
AlternativeA horizontal pull that works the mid-back.
Frequently asked questions
What does an underhand pulldown work?
The lats and biceps mainly, with the rhomboids, teres major and lower traps helping. It is a vertical pull.
Is an underhand pulldown better for biceps?
It involves the biceps more than an overhand grip, so it adds some arm work. It does not replace curls for direct biceps training.
Underhand or overhand pulldown?
Underhand lets you use more weight and builds the arms along with the back. Overhand shifts the focus to the lats. Alternating the two works well.
What grip width should I use?
Shoulder-width or slightly narrower. A wide grip with palms facing you is uncomfortable and not as effective.
Can I do this instead of chin-ups?
It is a good substitute or stepping stone, since the movement is the same with an adjustable load. Chin-ups still add core and grip demands.
Hercules tracks every cable underhand pulldown you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play