VARIATIONS
- Kneeling Cable Lat Pull-DownPronatedWideKneelingLats · Back · Cable Machine · Lat Pulldown Machine
- Cable Cross-Arm Lat PulldownD-handleNeutralStandingLats · Back · Cable Machine · Lat Pulldown Machine
- Neutral Grip Lat PulldownD-handleNeutralFacing the anchorLats · Back · Cable Machine · Lat Pulldown Machine
- Close-Grip Lat PulldownPronatedCloseFacing the anchorLats · Back · Cable Machine · Lat Pulldown Machine
- Parallel Grip Cable PulldownV-barNeutralLats · Traps · Cable Machine · Lat Pulldown Machine
- Wide Grip Lat PulldownPronatedUprightWideLats · Back · Cable Machine · Lat Pulldown Machine
- Cable Straight-Arm PulldownLats · Back · Cable Machine · Lat Pulldown Machine
- Cable Lat Pull-downPronatedLats · Back · Cable Machine · Lat Pulldown Machine
- Close-Grip Front Lat PulldownCloseFacing the anchorLats · Back · Cable Machine · Lat Pulldown Machine
Reverse-Grip Lat Pull-Down
Underhand grip emphasizes lower lats and range of motion.
This machine exercise targets the latissimus dorsi with a supinated grip to emphasize the lower lats and increase range of motion. It builds vertical pulling strength and back width.
HOW TO DO IT
- Sit on the pad and secure your thighs under the leg supports.
- Grab the bar with an underhand grip at shoulder width.
- Pull your chest up slightly and lean back a few degrees.
- Pull the bar down to your upper chest while driving elbows down.
- Squeeze your shoulder blades together at the bottom of the movement.
- Slowly return the bar to the start position with control.
COMMON MISTAKES
- Leaning back too far and using momentum to swing the weight.
- Pulling the bar behind the neck instead of to the chest.
- Shrugging shoulders up toward the ears during the pull.
- Using a grip that is too narrow, limiting range of motion.
TIPS
- Drive your elbows down toward your hips rather than pulling with your hands.
- Keep your chest proud and spine neutral throughout the rep.
- Focus on stretching the lats fully at the top position.
SAFETY
- Do not pull the bar behind your neck to avoid shoulder impingement.
- Avoid excessive leaning back to prevent lower back strain.
DETAILS
- Muscles
- LatsBack
- Equipment
- MachineLat Pulldown Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Lat pulldown
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Torso lean
- Leaning back
- Grip width
- Shoulder-width
- Body position
- Seated
- Body support
- Hips on a pad
- Pulley height
- High
SIMILAR EXERCISES
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Ratings
Not rated