Setup and loading

Underhand grip at shoulder width.

How to do the underhand lat pulldown step by step

Sit with your thighs under the pads and grab the bar with your palms facing you.
Pull toward your upper chest.
Let it up slowly.

3-4 x 8-12 · rest 60-90 s

3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.

Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.

4-5 x 3-6 · rest 2-3 min

3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.

Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.

A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.

Film yourself from the side or ask someone to watch, then tick what you get right.

Drive your elbows downChest up

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