Cable Floor Under Grip Pulldown

Sit on the floor in front of a high pulley with your knees bent and feet braced against the machine frame, and grab the bar with an underhand grip, palms facing you. With your arms reaching overhead, lean your torso back so your body faces the cable line.

Hold your torso angle and drive your elbows down toward your sides to pull the bar to your upper chest. The underhand grip lets your elbows come down in front of your body, carrying the contraction into your lower lats.

Pause briefly at your chest, then slowly straighten your arms and let the bar rise. Feel your lats stretch as your arms extend, but do not let the cable pull your torso upright.

The key is feeling your lats contract downward as your elbows tuck into your sides. The underhand grip tends to tire your biceps first, so treat your hands like hooks and pull with your elbows.

Leaning further back or sitting up on each rep moves the weight with momentum. If your feet slip, your body gets pulled toward the cable, so lower the weight and set your position with your feet and abs first.

Exhale as you pull and inhale as you let the bar rise. In the leaned-back position, keep your abs braced while breathing so your torso stays steady.

Sitting on the floor anchors your hips, so you can train a vertical pull with just a cable and no lat pulldown machine. Keeping the same lean angle every set makes the pull direction and stimulus consistent.