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§ L · Exercises · BackUpdated

Underhand Lat Pulldown machine

Builds your lats and biceps, improving pulling strength for other back exercises and everyday lifting.

Base exercise: Lat pulldown
All back exercises
Muscle group
Equipment
Exercise type
Compound
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Back
Supporting muscles
BicepsForearm

How to perform

§ 02 · Steps
  1. 01

    Sit at the pulldown machine and adjust the seat so you can reach the handles with straight arms and your feet are flat on the floor.

  2. 02

    Grip the machine handles with an underhand grip (palms facing you), keep your chest up and brace your core.

  3. 03

    Pull the handles down toward your upper chest by driving your elbows down and back, drawing your shoulder blades down and together.

  4. 04

    Pause at the bottom and squeeze your back for a moment without leaning back.

  5. 05

    Let the handles return up under control to a full stretch before the next rep.

Beginner's guide

§ 03 · Guide
What it works

Builds your lats and biceps, improving pulling strength for other back exercises and everyday lifting.

What it should feel like

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.

Most common mistake

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 · SisuLift

Underhand 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
Download on the App StoreGet it on Google Play

Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT

SisuLift app workout view

Tips

§ 05 · Tips

Keep your elbows close to your body and think about pulling with your elbows rather than your hands. Don't let the weights slam at the top; keep tension throughout the set.

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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