Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Back · Cable
Cable Underhand Pulldown Wide Grips
Cable Underhand Pulldown Wide Grips is a beginner compound strength exercise that works the lats (back), with the biceps and shoulders assisting. It needs a cable. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Upper Back · Rhomboids
Secondary muscles
- Biceps · Biceps Brachii
- Shoulders · Deltoids
How to do Cable Underhand Pulldown Wide Grips
- Sit at the lat pulldown machine with your feet flat on the floor and knees secured under the pads. Attach a wide grip bar to the high pulley and grasp it with both hands using an underhand grip (palms facing back), hands wider than shoulder-width apart.
- Pull the bar down towards your upper chest by bending your elbows and bringing them down and back.
- Slowly extend your arms back to the starting position with control.
- Repeat for the desired number of repetitions.
Form tips
- Focus on squeezing your shoulder blades together at the bottom of the movement.
- Keep your elbows close to your body and avoid flaring them out.
- Exhale as you pull the bar down and inhale as you extend it back up.
Cable Underhand Pulldown Wide Grips alternatives
More lats exercises
Cable Underhand Pulldown Wide Grips FAQ
What muscles does Cable Underhand Pulldown Wide Grips work?
Cable Underhand Pulldown Wide Grips mainly works the lats in the back (Latissimus Dorsi, Teres Major and Rhomboids). The biceps and shoulders work as secondary muscles.
What equipment do you need for Cable Underhand Pulldown Wide Grips?
You need a cable.
How many sets and reps of Cable Underhand Pulldown Wide Grips should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Underhand Pulldown Wide Grips good for beginners?
Yes. Cable Underhand Pulldown Wide Grips is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Cable Underhand Pulldown Wide Grips burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Cable Underhand Pulldown Wide Grips?
Other exercises for the lats include Band Fixed Back Underhand Pulldown, Suspension Trainer With Grips Pull-Up, Suspension Trainer With Grips High Row and Band Kneeling Lat Pulldown.
For developers
Use Cable Underhand Pulldown Wide Grips in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_XWUMLB" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_XWUMLB", "name": "Cable Underhand Pulldown Wide Grips", "model": "male", "target": "Lats", "equipment": "Cable", "media": { "mp4": "https://…/ex_XWUMLB/mp4-720.mp4?…", "poster": "https://…/ex_XWUMLB/poster.jpg?…" } }