Reverse Grip Lat Pulldown

Reverse Grip Lat Pulldown Basics

Primary muscles worked: Latissimus Dorsi and Biceps

Synergist Muscles: Rhomboids, Middle Trapezius, Forearms

Mechanics: Compound

Equipment: High positioned cable tower with thigh supports and long bar attachment

How To Perform The Reverse Grip Lat Pulldown

• Adjust the height of the lat pulldown machine seat so that your feet are flat on the floor when you take a seat.
• Adjust the height of the thigh supports so that it sits firmly against your upper thighs.
• Reach up with your arms and grab the longbar with an underhand grip with your hands spaced shoulder-width apart.
• Pull the bar down, toward your chest, by bending at the elbows and drawing your shoulder blades together.
• Continue pulling the bar down until the longbar is below chin level. Your elbows should end up next to the side of your body near your ribs.
• Once you have reached this position, hold for a brief moment, and the allow your arms to return to full extension by allowing your arms to extend.

Reverse Grip Lat Pulldown Tips

• Make sure you maintain an upright and fully erect posture throughout the lift. Do not lean back when performing the exercise as this changes the angle of pull and changes what muscles are worked.
• Also, do not jerk the weight back and lean back. This will create downward momentum that reduces the work required by your back and biceps to perform the exercise.
• If your sole focus in one back and biceps strength, but you have weak forearms, you can use wraps to help secure your hands to the bar.

Reverse Grip Lat Pulldown and Sports Application

The reverse grip lat pulldown is partially seen in the rowing motion of crew. This variation of the lat pulldown places increased emphasis on your biceps and can help you improve your performance when performing chinups. The best use of this particular exercise is in workout programs that are designed for muscular growth of your back and biceps.