Cables
Underhand lat pulldown
Underhand lat pulldown mainly works your lats. It also helps your biceps and upper back.
Step by step
- Grip the bar palms facing you, hands shoulder-width.
- Lean back slightly and pull the bar to your upper chest.
- Control the bar back up until arms are straight.
What you should feel
A squeeze in your lats and some work in your biceps; your wrists and elbows should not hurt.
Common mistake
Shrugging your shoulders toward your ears; keep them down and pull your elbows to your sides.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Towel row on a doorLats, Upper back
Pull-upLats, Upper back
Chin-upLats, Biceps
Dumbbell pulloverLats, Chest
Neutral-grip pull-upLats
Weighted pull-upLatsQuestions
What muscles does the underhand lat pulldown work?
Underhand lat pulldown mainly works your lats. It also helps your biceps and upper back.
Can I do the underhand lat pulldown at home?
Not easily, it needs this: cables. At home, try instead: towel row on a door, pull-up, and chin-up.
How many sets and reps of the underhand lat pulldown?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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