Cable Reverse Grip Pulldown
Description
The cable reverse grip pulldown is a lat pulldown variation where you grip the bar with palms facing you (underhand/supinated grip). The grip change shifts emphasis to the lower lats and increases bicep involvement compared to the standard overhand pulldown.
Muscle Group
Equipment Required
Cable Reverse Grip Pulldown Instructions
- Sit at a lat pulldown machine. Grip the bar with hands shoulder-width apart using an underhand (supinated) grip — palms facing you.
- Adjust the thigh pad to lock your legs in place. Lean back slightly (about 15 degrees).
- Brace your core. Pull your shoulders back and down.
- Pull the bar down to your upper chest by driving your elbows down and back along your sides.
- Continue until the bar touches your upper chest or just below your collarbone.
- Squeeze your lats and lower back hard at the bottom.
- Slowly let the bar travel back up to fully extended arms over two to three seconds.
- Use moderate weight — the underhand grip can stress the wrists and biceps.
Cable Reverse Grip Pulldown Form & Visual
Cable Reverse Grip Pulldown Benefits
- Emphasizes the lower lats
- Increases bicep involvement
- Different stimulus than overhand pulldowns
- Easier on the shoulders for some lifters
- Builds lat thickness
- Useful variation for back day
Cable Reverse Grip Pulldown Muscles Worked
- Latissimus dorsi (especially lower fibers)
- Biceps brachii (heavy involvement)
- Trapezius (lower)
- Rhomboids
- Posterior deltoid
- Brachialis
Cable Reverse Grip Pulldown Variations & Alternatives
- Cable Pulldown (overhand)
- Cable Rope Pulldown
- Cable Close-Grip Pulldown
- Chin-Up (bodyweight version)
- Wide-Grip Reverse Pulldown
