Underhand Cable Pulldowns Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Underhand cable pulldowns focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands are placed closer than the shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the fully contracted position and keep the elbows close to your body. The upper torso should remain stationary as your bring the bar to you and only the arms should move. The forearms should do no other work other than hold the bar.
- After a second on the contracted position, while breathing in, slowly bring the bar back to the starting position when your arms are fully extended and the lats are fully stretched.
- Repeat this motion for the prescribed amount of repetitions.
Exercise FAQ
What is the main goal of this core exercise?
The goal is stability and control. Keep the spine aligned and resist unwanted movement rather than chasing bigger range of motion.
How do I know I’m using my core and not my lower back?
Your torso should stay steady and your lower back shouldn’t pinch or take over. If it does, shorten the range, reduce difficulty, and brace harder. Think of it as pulling done with repeatable, clean reps.
When should I place this in my workout?
It works well in a warm-up for activation or at the end for focused core work. Keep the effort controlled, not maxed out.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
Alternative exercises:
Pullups
Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide gri...
Kneeling High Pulley Row
Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel ...
Latissimus Dorsi-SMR
While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This...