Underhand Cable Pulldowns

A beginner strength exercise for the back, biceps and shoulders, done with a cable machine.

Movement guide

Underhand Cable Pulldowns

Demand · source-assignedEasy (unreviewed)

Equipment requiredA cable machine

Muscle focusBack · Biceps · Shoulders

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Underhand Cable PulldownsBeginner · A cable machine

Beginner grade (source-assigned).

Harder option

Rocky Pull-Ups/Pulldowns demonstrated on the 3D figure

3D demoRocky Pull-Ups/PulldownsIntermediate · Other / check instructions + Pull-up bar

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
Grab the pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands are placed closer than the shoulder width.
As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the fully contracted position and keep the elbows close to your body. The upper torso should remain stationary as your bring the bar to you and only the arms should move. The forearms should do no other work other than hold the bar.
After a second on the contracted position, while breathing in, slowly bring the bar back to the starting position when your arms are fully extended and the lats are fully stretched.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Biceps, Shoulders.

Equipment

A cable machine

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

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Questions people ask

What muscles does the Underhand Cable Pulldowns work?

Mainly the back, with help from the biceps and shoulders.

What equipment do I need for the Underhand Cable Pulldowns?

A cable machine.

Is the Underhand Cable Pulldowns good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Rocky Pull-Ups/Pulldowns.

How do I make the Underhand Cable Pulldowns harder?

Progress to the Rocky Pull-Ups/Pulldowns, or add load, range or slower lowering once your form is solid.