Cable Underhand Pulldown

Setup

1. 01Attach a straight bar to the lat pulldown cable and set the thigh pad snug.
2. 02Grip the bar underhand at about shoulder width.
3. 03Sit with thighs locked under the pad and feet flat.
4. 04Lean back slightly and lift the chest toward the bar.

Execution

1. 01Pull the bar down to the upper chest, driving the elbows down and slightly back.
2. 02Keep the elbows tracking in front of the torso with the underhand grip.
3. 03Squeeze the lats at the bottom with the chest tall.
4. 04Return the bar under control until the arms are long and the lats stretch.

Checkpoints

• -Wrists stay neutral, not curled back under the supinated grip.
• -Bar travels to the upper chest, not the belly.
• -Torso lean stays slight and constant.
• -Elbows finish close to the ribs, pointing down.

Common mistakes

• -Curling the bar down with the biceps instead of driving the elbows.
• -Swinging the torso back to heave heavier loads.
• -Cutting the top of the rep short and losing the stretch.
• -Gripping too wide, which strains the wrists in supination.