Reverse Grip Lat Pulldown

Muscles Worked

Primary

Back

Secondary

Biceps

Quick Cues

1

Underhand grip, narrow width

2

Pull to upper chest

3

Squeeze lats hard

4

Full stretch at the top

Equipment Needed

Lat Pulldown Machine

Sit at the lat pulldown machine and adjust the thigh pad to lock your legs in place.
Grip the bar with an underhand (supinated) grip, hands about shoulder-width apart.
Lean back slightly and pull the bar down toward your upper chest.
Focus on driving your elbows down and back.
Squeeze your lats at the bottom of the pull.
Slowly return the bar to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.

Common Mistakes

Leaning back excessively

Not squeezing the shoulder blades together

Pulling with the biceps instead of the back

Pro Tips

The underhand grip increases bicep involvement and lower lat emphasis

Keep your elbows close to your body as you pull down

Lean back slightly and drive your elbows behind you

Your Progress

Variations

Standard Lat Pulldown

Narrow Grip Pulldown

Chin-Up