Step by step
- Lock your thighs under the pad and grip the bar with palms facing you, shoulder width apart.
- Lift your chest and lean back slightly.
- Pull by driving your elbows down and close to your body to your upper chest.
- Let it rise slowly until your arms are straight.
Tip: It's a good step towards your first chin-ups.
Common mistakes
Swinging
Keep your torso still with a slight lean.
Bent wrists
Grip the bar with straight wrists.
Letting go
Control the way up.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Does it work the biceps more than the regular pulldown?
Yes, a bit more, but the main muscle is still your back.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add underhand lat pulldown to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.