Lat Pulldown Underhand Cable
Lat Pulldown Underhand Cable
The lat pulldown underhand cable is a variation of the traditional lat pulldown that emphasizes the lower lats and biceps more intensely. This exercise is excellent for developing back width and overall upper body strength.
How to do Lat Pulldown Underhand Cable
Start Position: Sit at the lat pulldown machine and adjust the thigh pad so it fits securely against your thighs. Grip the bar with an underhand (supinated) grip, about shoulder-width apart.
Pull Down: Lean back slightly while keeping your chest up. Pull the bar down towards your upper chest by driving your elbows down and back, engaging your lats and biceps.
Controlled Release: Slowly extend your arms, allowing the bar to return to the starting position with control. Maintain tension in your back and arms throughout the movement.
Repeat: Perform the desired number of repetitions, focusing on a smooth and controlled motion.
Form Tips
Grip and Elbow Position: Use a shoulder-width underhand grip to target the lower lats and biceps more effectively. Keep your elbows close to your body as you pull down.
Chest Up, Shoulders Down: Keep your chest elevated and your shoulders pulled down and back to avoid engaging your traps excessively.
Avoid Momentum: Perform the movement in a controlled manner, avoiding the use of momentum to lift the weight.
Engage Core: Maintain core tension to stabilize your body and prevent leaning back excessively.
Targeted Muscles
- Primary Muscles: Lower latissimus dorsi (lats), biceps.
- Secondary Muscles: Middle trapezius, rhomboids, rear deltoids.
Adding the lat pulldown underhand cable to your routine can help diversify your back training, targeting the lower lats and biceps more effectively than the overhand variation.
