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Cable Underhand Pulldown

Step by step instructions, muscle activation and variants for the Cable Underhand Pulldown.

MediumMiddle back

About this exercise

The Cable Reverse Grip Pulldown is a lat pulldown variation performed with a supinated (underhand) grip on a straight bar. Compared to the standard overhand pulldown, the reversed grip shifts more tension onto the biceps and the lower fibers of the lats, making it a valuable accessory for back width and arm development.

How to Perform

  • Sit at a lat pulldown machine and attach a straight bar to the high pulley
  • Grip the bar with a supinated (palms facing you) grip at roughly shoulder-width
  • Adjust the thigh pad to secure your legs and sit tall with a slight arch in your lower back
  • Depress and retract your shoulder blades before initiating the pull
  • Pull the bar down toward your upper chest, driving your elbows toward your hips
  • Squeeze your lats at the bottom of the movement
  • Slowly return the bar to the starting position under control, allowing a full stretch at the top

Muscle Activation

Primary
Middle back
Secondary
BicepsTrapezius

About the Cable Underhand Pulldown

The Cable Underhand Pulldown is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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