10 Best Cable Underhand Pulldown Alternatives for Any Setup
Short answer: use exercises that replicate the underhand pulldown's elbow flexion and lat adduction. Try close-grip chin-ups, inverted rows, single-arm dumbbell rows, straight-bar lat pulldowns, or seated close-grip cable rows. Focus on scapular depression and pulling the elbows down and back to load the lats.
Original Exercise: Cable Underhand Pulldown
How to Perform Cable Underhand Pulldown
- Adjust the cable machine so that the pulldown bar is at a height above your head.
- Sit down on the seat and grab the pulldown bar with an underhand grip, hands slightly wider than shoulder-width apart.
- Keep your back straight and lean back slightly.
- Pull the bar down towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
- Repeat for the desired number of repetitions.
Best Cable Underhand Pulldown Alternatives
1. Cable Incline Pushdown
96% MatchHow to perform this exercise
- Attach a straight bar to a high pulley cable machine.
- Stand facing away from the machine with your feet shoulder-width apart.
- Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Lean forward slightly and keep your back straight.
- Pull the bar down towards your thighs by extending your elbows.
2. Cable Pulldown
96% MatchHow to perform this exercise
- Adjust the cable pulldown machine so that the seat is at a comfortable height and the knee pad is secured.
- Sit on the seat with your back straight and your feet flat on the ground.
- Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
- Lean back slightly and engage your core.
- Pull the cable bar down towards your chest, squeezing your shoulder blades together.
3. Cable Pulldown (pro Lat Bar)
96% MatchHow to perform this exercise
- Adjust the seat height so that your thighs are parallel to the ground and your feet are flat on the floor.
- Grasp the lat bar with an overhand grip, slightly wider than shoulder-width apart.
- Sit down and lean back slightly, keeping your chest up and your back straight.
- Pull the bar down towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
4. Cable Rear Pulldown
96% MatchHow to perform this exercise
- Adjust the cable machine so that the pulley is at the highest position.
- Sit facing the machine with your feet flat on the ground and your knees slightly bent.
- Grasp the cable attachment with an overhand grip, hands slightly wider than shoulder-width apart.
- Lean back slightly, keeping your back straight and your chest up.
- Pull the cable attachment down towards your chest, squeezing your shoulder blades together.
5. Cable Cross-over Lateral Pulldown
96% MatchHow to perform this exercise
- Attach a cable handle to each side of a cable machine at shoulder height.
- Stand in the middle of the machine with your feet shoulder-width apart.
- Grasp the handles with an overhand grip and step back to create tension in the cables.
- Lean forward slightly from the hips, keeping your back straight and your chest up.
- Pull the handles down and across your body, squeezing your shoulder blades together.
6. Cable Lateral Pulldown (with Rope Attachment)
95.4% MatchHow to perform this exercise
- Attach a rope attachment to the cable machine at a high position.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the rope with an overhand grip, palms facing each other.
- Keep your back straight and lean slightly back.
- Pull the rope down towards your sides, squeezing your shoulder blades together.
7. Cable Bar Lateral Pulldown
95.4% MatchHow to perform this exercise
- Adjust the cable pulley to a high position and attach a straight bar.
- Sit facing the cable machine with your feet flat on the ground and your knees slightly bent.
- Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
- Pull the bar down towards your chest, leading with your elbows and squeezing your shoulder blades together.
8. Close-Grip Front Lat Pulldown
92.4% MatchHow to perform this exercise
- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you 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 bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you - while 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, bring 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 full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms.
- After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
9. Cable Lateral Pulldown With V-bar
91% MatchHow to perform this exercise
- Sit down on the cable pulldown machine and grab the v-bar attachment with an overhand grip.
- Adjust the knee pad so that your thighs are secured under it.
- Keep your back straight and lean back slightly.
- Pull the v-bar down towards your upper chest while keeping your elbows close to your body.
- Squeeze your back muscles at the bottom of the movement.
10. Cable Lat Pulldown Full Range Of Motion
91% MatchHow to perform this exercise
- Sit on the lat pulldown machine with your knees positioned under the pads.
- Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
- Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
- Pull the bar down towards your upper chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
Why You Might Need a Cable Underhand Pulldown Alternative
You might replace the Cable Underhand Pulldown for several practical reasons: no cable station, shoulder or wrist pain with the underhand grip, or a need for unilateral work and variety. The underhand set-up emphasizes elbow flexion, which increases biceps involvement; alternatives shift that balance or change torso angle to alter lat and posterior deltoid recruitment. If you have shoulder impingement, choose vertical-pull variations that allow a neutral wrist and scapular-first initiation. If you lack equipment, bodyweight rows preserve the horizontal pulling pattern and keep tension on the lats while reducing compressive spine load.
How to Choose the Right Substitute
Pick a substitute by matching movement pattern, joint stress, and your goal. For pure lat focus choose vertical pulls that drive the elbows down and back (cue: scapula depressed, lead with the elbow). For reduced wrist stress use neutral grips or palms-facing variations. If you want size or unilateral control, choose single-arm rows to increase time under tension and correct asymmetries (cue: brace your core and pull through the lat, not the elbow). Prioritize options that allow progressive overload and a full lat stretch and contraction.
Frequently Asked Questions
What muscles does Cable Underhand Pulldown work?
The Cable Underhand Pulldown primarily targets the latissimus dorsi while also loading the biceps brachii due to the supinated grip. It recruits teres major, posterior deltoid, rhomboids and middle traps for scapular retraction and depression.
What is the best bodyweight alternative to Cable Underhand Pulldown?
Close-grip chin-ups are the best bodyweight alternative because they replicate elbow flexion and lat adduction; cue a full scapular pull-down before you bend the elbows. If you can't do chin-ups yet, progress with inverted rows using a close grip and a steeper angle to increase lat activation.
Can I build muscle without doing Cable Underhand Pulldown?
Yes. You can build lat mass with progressive overload on alternatives like weighted chin-ups, single-arm dumbbell rows, or heavy horizontal rows. Emphasize full range of motion, controlled eccentric tempo, and driving the elbows down and back to maximize lat recruitment.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →