Under Grip Lat Pulldown

Sit with your palms facing up on a shoulder-width or slightly narrower grip, and lift your chest. Secure your lower body with the thigh pads and find a width that does not force your wrists to bend.

Pull your elbows down close to your torso and bring the handle toward your upper chest. Think of your elbows sliding down beside your body so your lower lats and biceps join in naturally.

Pause briefly at the lowest point, then slowly straighten your arms as you return overhead. Keep your shoulder blades stable so your shoulders do not shoot up toward your ears.

Lower your elbows as if you are pulling with the lower portion of your lats. You are doing it right when your elbows track beside your torso and you feel the back of your sides shorten.

Leaning too far back shifts the work into your lower back and arms, while repeated reps with bent wrists quickly overload your wrists and elbows. Forcing the lowest position too deep can bother the front of your shoulders, so use a range that fits your structure.

Exhale as you pull and inhale as you rise. A steady breathing rhythm helps you control each transition calmly.

With an underhand grip, wrist comfort and elbow direction matter more than load. If you can pause for 1 second at the lowest point and clearly feel your lats and biceps tighten together, use that feeling to set your weight.