Reverse Grip Machine Lat Pulldown

Reverse Grip Machine Lat Pulldown


This exercise involves using a machine with a reverse grip handle to perform lat pulldowns, targeting the muscles in the back and arms. The reverse grip allows for greater activation of the biceps and forearms, while the lat pulldown motion strengthens the upper back muscles.

Muscle Group

Equipment Required

Reverse Grip Machine Lat Pulldown Instructions

  1. Adjust the seat height so that your feet are flat on the ground and your knees are at a 90-degree angle.
  2. Select the appropriate weight on the weight stack.
  3. Sit facing the machine with your knees under the pads and your hands on the handles with an underhand grip.
  4. Engage your core and keep your chest up as you pull the handles down towards your chest.
  5. Squeeze your shoulder blades together at the bottom of the movement.
  6. Slowly release the handles back up to the starting position.
  7. Repeat for desired number of reps.

Reverse Grip Machine Lat Pulldown Form & Visual

Reverse Grip Machine Lat Pulldown

Reverse Grip Machine Lat Pulldown Benefits

  • Targets the latissimus dorsi muscles, which are responsible for pulling the arms down and back towards the body.
  • Also works the biceps and forearms as secondary muscles.
  • Helps to improve posture and upper body strength.
  • Allows for a greater range of motion compared to traditional lat pulldowns.
  • Reduces strain on the wrists and elbows due to the reverse grip position.

Reverse Grip Machine Lat Pulldown Muscles Worked

  • Biceps brachii
  • Brachialis
  • Brachioradialis
  • Trapezius
  • Rhomboids
  • Latissimus dorsi

Reverse Grip Machine Lat Pulldown Variations & Alternatives

  • Wide grip machine lat pulldown
  • Narrow grip machine lat pulldown
  • Close grip machine lat pulldown
  • Assisted machine lat pulldown
  • One-arm machine lat pulldown
  • Cable lat pulldown
  • Barbell bent-over row
  • Dumbbell bent-over row
  • T-bar row
  • Seated cable row
  • One-arm dumbbell row
  • Chin-up
  • Pull-up