Cable Underhand Pulldown
Learn how to do the Cable Underhand Pulldown with proper form and technique. This cable exercise primarily targets your Lats, with secondary emphasis on Biceps, Forearms.
How to Do the Cable Underhand Pulldown
Follow these steps to perform the Cable Underhand Pulldown with correct form:
- 1Adjust the cable machine so that the pulldown bar is at a height above your head.
- 2Sit down on the seat and grab the pulldown bar with an underhand grip, hands slightly wider than shoulder-width apart.
- 3Keep your back straight and lean back slightly.
- 4Pull the bar down towards your chest, squeezing your shoulder blades together.
- 5Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
- 6Repeat for the desired number of repetitions.
Cable Underhand Pulldown Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- back
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Cable Underhand Pulldown?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Underhand Pulldown work?
The Cable Underhand Pulldown primarily targets your Lats. Secondary muscles worked include Biceps, Forearms. This makes it an effective exercise for developing your back.
What equipment do I need for the Cable Underhand Pulldown?
The Cable Underhand Pulldown requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Underhand Pulldown with proper form?
Start by Adjust the cable machine so that the pulldown bar is at a height above your head. Sit down on the seat and grab the pulldown bar with an underhand grip, hands slightly wider than shoulder-width apart. Keep your back straight and lean back slightly. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Underhand Pulldown?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Cable Underhand Pulldown?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Cable Underhand Pulldown best for?
The Cable Underhand Pulldown fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
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