Underhand Pulldown

Underhand Pulldown Instructions

• Attach the appropriate handle to the cable machine. Set the thigh pad to secure position.
• Your legs/body should be fixated with little to no movement during the execution of the exercise.
• Grip the handle just inside shoulder-width with a supinated hand position. This allows you to create torque in your lats so they control the movement.
• Similar to a chin-up. 
• Your mid-back should not be overly extended. Yes, you want a slight thoracic extension but avoid overly arching your back.
• Chest is up with your shoulders pinned back.
• At the start, you want the weight off the stack and your elbows slightly bent.
• Initiate and control the movement by activating your lats and pulling down at a SLIGHT angle away from the machine.
• Your arms are passive throughout the exercise.
• Your biceps are not controlling the movement.
• Pull the attachment to above your chest.
• After a brief pause, allow to bar to track back to the starting position. Maintain tension on the lats during the eccentric phase.
• Don't rack the weight after each rep.

*Tips*

• Focus on limiting your biceps to pull the weight down. Your arms should not be taxed from performing this exercise. 
• Refrain from leaning back or “swinging” when pulling the weight down. Control the movement with your lats, not momentum.
• Don't let your chest cave inward as you fatigue. Maintain the strong posture you started with.