Underhand Pulldown
Step by step
How to perform
- Grasp the bar with an underhand grip, with your hands being shoulder-width apart, and lean back slightly while keeping your back straight.
- Pull the bar down towards your chest by squeezing your shoulder blades together and bending your elbows.
- Hold this position for a second, ensuring that the bar is close to your chest and your elbows are close to your sides.
- Slowly extend your arms back up to the starting position, allowing the bar to rise while maintaining control, and then repeat the movement for the desired number of reps.
Overview
About this exercise
The Underhand Pulldown is a strength-building exercise that primarily targets the muscles in your back, biceps, and shoulders, promoting muscle growth and endurance. It is an excellent workout for both beginners and advanced fitness enthusiasts as it can be easily modified to match individual strength levels. Incorporating this exercise into a fitness routine can help improve posture, enhance physical performance in various sports, and contribute to a well-rounded upper body workout.
Coaching cues
Form tips
Avoid jerking or rapid movements. Pull the bar down in a slow, controlled manner and resist the weight as you return to the starting position. This will maximize muscle engagement and reduce the risk of injury.
Ensure you're fully extending your arms at the top of the movement and pulling the bar all the way down to your chest at the bottom. Half-reps won't fully stimulate the muscles and could lead to imbalances.
Lifting more weight than you can handle can lead to poor form and potential injuries. Start with a manageable weight and gradually increase it as your strength improves.
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