Reverse Grip Machine Lat Pulldown

Description

The reverse-grip machine lat pulldown is a vertical pulling exercise performed with an underhand (supinated) grip on a lat pulldown machine. The grip places the biceps in a stronger position and shifts emphasis to the lower lats and lower trapezius, providing a different stimulus than the standard overhand pulldown. It is an excellent variation for full lat development.

Muscle Group

Back, Biceps, Latissimus Dorsi

Equipment Required

Leverage Machine

Reverse Grip Machine Lat Pulldown Instructions

Set up the lat pulldown machine with a straight bar attachment. Adjust the thigh pad to lock your legs in firmly.
Reach up and grip the bar with an underhand (palms-toward-you) grip, hands roughly shoulder-width apart.
Sit down with your thighs locked under the pad. Sit upright with chest tall.
Brace your core, pull your shoulder blades down and back, and slightly arch your upper back.
Pull the bar down by driving your elbows down and back toward your hips. Keep your elbows tucked close to your sides.
Bring the bar to your upper chest. Squeeze your lats and lower traps at the bottom.
Slowly let the bar travel back up under control until your arms are fully extended. Feel the stretch in your lats.
Repeat for the desired number of reps. Strict form matters more than load on this lift.

Reverse Grip Machine Lat Pulldown Form & Visual

Reverse Grip Machine Lat Pulldown Benefits

Biases the lower lats and lower trapezius more than overhand pulldowns
Heavily recruits the biceps as a secondary mover
Often easier on the shoulders than wide-grip variations
Shorter pull path lets you load heavier than overhand pulldowns for many lifters
Builds back thickness as well as width
Excellent variation in a complete back program