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vertical pull
Underhand Lat Pulldown
Search GoogleUnderhand Lat Pulldown is a beginner vertical pull exercise using lat pulldown machine. It primarily trains lats and biceps. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- lats, biceps
- Secondary
- back
- Equipment
- lat pulldown machine
- Mechanic
- compound
Setup
- — Prepare the lat pulldown machine and clear the movement area.
- — Set your stance, grip, and starting position before beginning underhand lat pulldown.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Keep the forearms vertical as the bar travels toward the chest.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the vertical pull.
- — Keep the forearms vertical as the bar travels toward the chest.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo underhand lat pulldown
Regressions
- — Supported or reduced-range underhand lat pulldown