Reverse-Grip Lat Pulldown
Primary
Back
Secondary
Biceps, Forearms
Equipment
Cable
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
A multi-joint movement that builds overall strength, the Reverse-Grip Lat Pulldown targets your back through a pulling movement pattern. Use for bicep emphasis for optimal results.
Everything You Need to Know About the Reverse-Grip Lat Pulldown
The Reverse-Grip Lat Pulldown is a good for beginners exercise that targets your Latissimus dorsi and Biceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for bicep emphasis for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Reverse-Grip Lat Pulldown
Primary
Secondary
Stabilizers
Reverse-Grip Lat Pulldown form guide
- 1
Sit at lat pulldown machine.
- 2
Grip bar with underhand grip.
- 3
Hands shoulder-width apart.
- 4
Pull bar to upper chest.
- 5
Squeeze lats at bottom.
- 6
Return with control.
What are the best tips for the Reverse-Grip Lat Pulldown?
More bicep involvement.
Similar to chin-up motion.
Great lat stretch for optimal results.
Keep elbows close for optimal results.
What are common Reverse-Grip Lat Pulldown mistakes to avoid?
Leaning back too much.
A compromised back position during the Reverse-Grip Lat Pulldown puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Reverse-Grip Lat Pulldown takes work away from your Latissimus dorsi and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Grip too wide - this is a common issue that reduces exercise effectiveness.
A poor grip during the Reverse-Grip Lat Pulldown limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Is the Reverse-Grip Lat Pulldown right for you?
All fitness levels looking to build strength and muscle definition.
How to Program the Reverse-Grip Lat Pulldown
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60-90s.
What are good alternatives to the Reverse-Grip Lat Pulldown?
Other Variations
- Close-Grip Pulldown
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Reverse-Grip Lat Pulldown — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Control the movement.
- Don't lean back excessively.