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Reverse Grip Lat Pulldown
The Reverse Grip Lat Pulldown is a strength exercise on a cable machine for your back. Share of the load in the Zulta muscle model: lats (upper) 26%, lats (lower) 21% and biceps (short head) 9%.
How to do it
- Clip a straight bar to the high pulley and lock the thighs under the pad.
- Grip the bar underhand, hands at about shoulder width.
- Sit with the chest up and a slight lean back.
- Pull the bar to the upper chest, keeping the elbows in front of the body.
- Let the bar rise slowly until the arms are straight.
Tips
- Start the pull with the shoulder blades, not the elbows.
- Keep the upper arms close to the torso at the bottom.
Common mistakes
- Curling the bar with the arms while the back stays passive.
- Swinging the torso to get the bar down.
- Letting the wrists bend back under the load.
Muscles worked by the Reverse Grip Lat Pulldown
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Supinated grip adds biceps. A seated pulldown is a pull up with the load chosen: the same lat-led pattern with elbow flexors and lower traps assisting, and far less core work.
Reverse Grip Lat Pulldown alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Reverse Grip Lat Pulldown work?
Mainly the lats (upper) and lats (lower). The biceps (short head), biceps (long head), lower traps, brachialis and rhomboids assist.
Is the Reverse Grip Lat Pulldown good for beginners?
Yes. The Reverse Grip Lat Pulldown is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Reverse Grip Lat Pulldown?
For example the Machine Lat Pulldown (Underhand Grip), Machine Lat Pulldown (Neutral Grip) and Underhand Lat Pulldown. They train mostly the same muscles, some with different equipment.
How do you make the Reverse Grip Lat Pulldown harder?
Add weight or reps, or move on to the Behind the Neck Lat Pulldown and Single Arm Lat Pulldown (Cuff).
Sources
- Lusk et al. 2010, JSCR 24(7):1895-1900 (grip width and orientation)
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