Quick Answer
Underhand Lat Pulldown is a beginner strength exercise that targets your lats and biceps. It uses a cable. Sit lat pulldown machine.
Video Tutorial
How to Perform the Underhand Lat Pulldown
- 1
Sit lat pulldown machine.
- 2
Grasp bar underhand grip, close/shoulder-width.
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Lean back slightly, chest up.
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Pull bar down to upper chest.
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Drive elbows down/back.
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Squeeze back.
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Return slowly.
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Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Underhand Lat Pulldown isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Underhand Lat Pulldown work?
The Underhand Lat Pulldown primarily works your lats and biceps. Secondary muscles include the middle back and shoulders.
What equipment do I need for the Underhand Lat Pulldown?
The Underhand Lat Pulldown needs a cable. You can perform it at home or at the gym as long as you have what's listed.
Is the Underhand Lat Pulldown suitable for beginners?
Yes. The Underhand Lat Pulldown is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Underhand Lat Pulldown should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Underhand Lat Pulldown every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lats and biceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.