10 Best Cable Underhand Pulldown Alternatives for Any Setup

The Cable Underhand Pulldown is done seated with a cable machine. Ranked closest by our scoring: the Cable Cross-over Lateral Pulldown, the Cable Incline Pushdown and the Cable Pulldown.

Cable Underhand PulldownWatch the Cable Underhand Pulldown

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable Underhand Pulldown

The steps for the Cable Underhand Pulldown itself, so you can judge how close each substitute below really is.

Lats, with biceps, forearms · Cable · Intermediate · Compound

  1. Adjust the cable machine so that the pulldown bar is at a height above your head.
  2. Sit down on the seat and grab the pulldown bar with an underhand grip, hands slightly wider than shoulder-width apart.
  3. Keep your back straight and lean back slightly.
  4. Pull the bar down towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best Cable Underhand Pulldown Alternatives

10 substitutes, ranked by how closely each one matches the Cable Underhand Pulldown on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Cross-over Lateral PulldownPlay demonstration

    1. Cable Cross-over Lateral Pulldown

    96% match

    Lats · Intermediate · Compound

    The same equipment, taken with a wide grip.

    • Cable
    How to perform it
    1. Attach a cable handle to each side of a cable machine at shoulder height.
    2. Stand in the middle of the machine with your feet shoulder-width apart.
    3. Grasp the handles with an overhand grip and step back to create tension in the cables.
    4. Lean forward slightly from the hips, keeping your back straight and your chest up.
    5. Pull the handles down and across your body, squeezing your shoulder blades together.
    6. Pause for a moment at the bottom of the movement, then slowly return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: lat pulldown, the same as the Cable Underhand Pulldown
    • Primary muscle: lats, the same as the Cable Underhand Pulldown
    • Equipment: a cable, the same as the Cable Underhand Pulldown
    • Body position: seated, the same as the Cable Underhand Pulldown
  3. Cable PulldownPlay demonstration

    3. Cable Pulldown

    96% match

    Lats · Intermediate · Compound

    The same equipment, taken with an overhand grip.

    • Cable
    How to perform it
    1. Adjust the cable pulldown machine so that the seat is at a comfortable height and the knee pad is secured.
    2. Sit on the seat with your back straight and your feet flat on the ground.
    3. Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back slightly and engage your core.
    5. Pull the cable bar down towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: lat pulldown, the same as the Cable Underhand Pulldown
    • Primary muscle: lats, the same as the Cable Underhand Pulldown
    • Equipment: a cable, the same as the Cable Underhand Pulldown
    • Body position: seated, the same as the Cable Underhand Pulldown
  7. Cable Lateral Pulldown (With Rope Attachment)Play demonstration

    7. Cable Lateral Pulldown (With Rope Attachment)

    95% match

    Lats · Intermediate · Compound

    The same equipment, taken with a rope handle.

    • Cable
    How to perform it
    1. Attach a rope attachment to the cable machine at a high position.
    2. Stand facing the machine with your feet shoulder-width apart.
    3. Grasp the rope with an overhand grip, palms facing each other.
    4. Keep your back straight and lean slightly back.
    5. Pull the rope down towards your sides, squeezing your shoulder blades together.
    6. Pause for a moment at the bottom of the movement.
    7. Slowly release the tension and allow the rope to return to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: lat pulldown, the same as the Cable Underhand Pulldown
    • Primary muscle: lats, the same as the Cable Underhand Pulldown
    • Equipment: a cable, the same as the Cable Underhand Pulldown
    • Body position: seated, the same as the Cable Underhand Pulldown

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.

Cable Underhand Pulldown FAQ

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.

Find Alternatives for Any Exercise

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