Underhand Lat Pulldown machine
Builds your lats and biceps, improving pulling strength for other back exercises and everyday lifting.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Sit at the underhand lat pulldown machine and secure your thighs under the pads. Keep your chest up and lightly brace your core.
- 02
Grip the straight bar with an underhand grip (palms facing you) about shoulder-width apart, and extend your arms overhead while keeping your shoulder blades under control.
- 03
Pull the bar down toward your upper chest by driving your elbows down and back. Pull your shoulder blades back and down, and keep your wrists neutral.
- 04
Pause at the bottom and briefly squeeze your back muscles without leaning too far back.
- 05
Lower the bar back up under control to a full stretch, and return your shoulder blades to the starting position in a controlled manner before the next rep.
Beginner's guide
§ 03 · GuideBuilds your lats and biceps, improving pulling strength for other back exercises and everyday lifting.
You should feel it mostly in your lats, with some work in the biceps. It should not be felt mainly in your hands, shoulders, or neck.
A common mistake is pulling with your arms and leaning back too much. Lead with your elbows, keep your chest up, and stay controlled.
How to get started at the gym
§ 04 · SisuLiftUnderhand Lat Pulldown machine is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your elbows close to your body and think about pulling with your elbows rather than your hands. Don't let the weight stack slam at the top; maintain constant tension in the cable.
A great exercise for the lats, and the underhand grip often increases lat engagement while bringing the biceps more into the movement.
More exercises: Back
§ 06 · Same muscles
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