Primary
Back
Secondary
Biceps, Forearms
Equipment
Cable
Difficulty
Beginner
Type
Pull
See how Reverse-Grip Lat Pulldown could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Reverse-grip lat pulldowns use an underhand grip to shift emphasis toward the lower lats and biceps. The supinated position allows your elbows to travel closer to your sides, creating a more complete lat contraction. Think of it as a chin-up on a cable machine.
When to use it
Use for bicep emphasis for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Pull your elbows down and back toward your hips, not just down. The underhand grip naturally wants to curl—fight that by leading with your elbows and letting your hands follow.
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Sit at lat pulldown machine.
Grip bar with underhand grip.
Hands shoulder-width apart.
Pull bar to upper chest.
Squeeze lats at bottom.
Return with control.
More bicep involvement.
Similar to chin-up motion.
Great lat stretch for optimal results.
Keep elbows close for optimal results.
Use reverse-grip pulldowns when you want more bicep involvement or to target the lower lat fibers. Pairs well with wide-grip pulldowns in the same session for complete lat coverage. Choose this over standard pulldowns if your chin-up is stronger than your pull-up.
Leaning back too much.
Changing your back position during the Reverse-Grip Lat Pulldown can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Reverse-Grip Lat Pulldown makes the movement harder to control and can shift work away from your Latissimus dorsi. Use a load you can move smoothly through the intended range.
Grip too wide - this is a common issue that reduces exercise effectiveness.
An inconsistent grip during the Reverse-Grip Lat Pulldown can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
All fitness levels looking to build strength and muscle definition.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Reverse-Grip Lat Pulldown could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Reverse-Grip Lat Pulldown
The Reverse-Grip Lat Pulldown primarily targets the Latissimus dorsi, Biceps, making it an effective exercise for back development. Secondary muscles worked during the Reverse-Grip Lat Pulldown include Forearms, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Reverse-Grip Lat Pulldown as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Reverse-Grip Lat Pulldown. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Reverse-Grip Lat Pulldown is a cable. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Reverse-Grip Lat Pulldown include: Chin-Up, Close-Grip Lat Pulldown. These exercises target similar muscle groups as the Reverse-Grip Lat Pulldown and can be used as substitutes based on your equipment availability, gym setup, or training preferences.