Underhand Cable Pulldowns

Underhand Cable Pulldowns is a strength - supinated vertical pull exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi
Secondary muscles: Biceps brachii, Rhomboids and middle trapezius, Deltoid
Exercise type: Strength - supinated vertical pull

Exercise technique

Seat
Adjust the thigh pad to secure your legs.
Grip
Hold a straight bar narrower than shoulder width with palms toward you.
Torso
Lift the chest slightly and establish a small fixed backward lean.
Pull down
Drive elbows downward close to the torso.
Bottom
Pause near the upper chest with neutral wrists.
Rise
Slowly extend elbows and allow controlled lat lengthening.
Breathing
Exhale on the pull and inhale on return.

Key technique points

Choose narrow spacing according to wrist comfort.
Pass the bar in front of your face.
Keep legs beneath the pad.
Bring elbows down beside you.
Do not arch backward through the lower back.
Do not release the load abruptly at the top.

Common mistakes

Only curling the arms

Do not pull with forearms alone while omitting downward upper-arm movement.

Overly narrow grip

Do not choose supinated spacing that strains wrists and elbows.

Jerking the bar

Do not suddenly increase biceps loading at the start.

Leaning the torso back

Do not turn the vertical pull into a backward-swinging row.

Shoulders falling forward

Do not drive elbows unnecessarily far back at the bottom.

Crashing the plates

Do not finish the upper return without braking.

Frequently asked questions