Strength

Alternating Underhand Lat Pulldown

Alternating Underhand Lat Pulldown strengthens your upper body, particularly the back and shoulder muscles. This exercise improves stability and posture by pulling a bar down with alternating hands.

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Alternating Underhand Lat Pulldown instructions

Step-by-step instructions

First, sit down on a pull-down machine, choosing a comfortable weight.

Make sure your thighs are secured under the designated pads.

Grasp the bar with an underhand grip, your hands shoulder-width apart.

Pull the bar down to about chest height, focusing on moving the bar with your back muscles rather than your arms.

Alternate between arms, focusing on allowing one to move upwards as you pull down with the other. Repeat for the programmed number of reps.

First, sit down on a pull-down machine, choosing a comfortable weight.

Make sure your thighs are secured under the designated pads.

Grasp the bar with an underhand grip, your hands shoulder-width apart.

Pull the bar down to about chest height, focusing on moving the bar with your back muscles rather than your arms.

Alternate between arms, focusing on allowing one to move upwards as you pull down with the other. Repeat for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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