Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Mr. Olympia
      • Arnold Classic
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Mr. Olympia
      • Arnold Classic
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Back

Reverse-Grip Lat Pull-Down (Lats)

How to do the reverse-grip lat pull-down

Dr. Malik

Written by Dr. Malik

Last Updated onApril 10, 2019

The reverse-grip lat pull-down is an effective exercise which targets the latissimus dorsi (Lats) muscles. Now, by using a reverse-grip you target more of the lower lats since your upper arms are closer to your body, and you’re also pulling more with your biceps which allows you to train with more weight.

The underhand grip pull-down is an excellent exercise for people at all levels of training, and you can build an impressive amount of muscle and strength. This exercise is also great for improving other back movements like rows, and pull-ups since you’re progressively increasing upper body strength.

So, be sure to incorporate this pull-down variation into your back workouts for better lat development.

In This Exercise

  • Target Muscle Group: Latissimus Dorsi
  • Type: Strength
  • Mechanics: Compound
  • Equipment: Lat pull-down machine
  • Difficulty: Beginner

Exercise Instructions

  1. Begin by adjusting the leg support pads to lock your body in place during the exercise.
  2. Then stand up and grab the bar with an underhand grip about shoulder-width distance apart.
  3. Sit back down on the machine so your legs are secure under the support pads.
  4. Keep your back straight and lean your torso back slightly.
  5. Now, pull the bar down to a few inches above your mid-chest.
  6. Hold for a couple of seconds.
  7. Slowly reverse the motion and allow the bar to return to the top of the movement with arms extended but don’t lock your elbows out at the top.
  8. Repeat for the desired number of reps.

Variations & Tips

  • You can use an overhand wide-grip to target more of the upper lats.
  • Keep your elbows close to your sides and not flared out during the reverse-grip pull-down.
  • Do not lock your arms out at the top of the exercise.
  • The reverse-grip lat pull-down targets the lower lats but the biceps are also worked during the positive portion of the exercise.

Watch: How to do the reverse-grip lat pull-down

Add Fitness Volt to your Google News feed. Follow us on Google News
For the latest news and updates please follow us on YouTube, Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Back Exercise Guides
Previous Post

Bodyweight Sumo Squat (Legs)

Next Post

Seated Bent-over Two-arm Dumbbell Kickback (Triceps) | Exercise Guides and Videos

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

Related

How To Do Side Bridge

How To Do Side Bridges – Tips, Benefits, Variations, Sets/Reps

Plank-based exercises such as oblique-focused side bridges help to build a solid strength foundation in the core and entire body....

Side Push Up Guide

How To Do The Side Push-Up: Tips, Benefits, variations, Sets and Reps, Programming

At first glance, the side push-up appears as a beginner or rehabbing exercise. But it's not recommended for either. In...

Curtsy Lunge Exercise

Curtsy Lunge Exercise Guide: How To, Benefits, Muscles Worked, and Variations

The curtsy lunge is a functional exercise that can help you build core stabilization, muscle mass, strength, coordination, and balance. Only a...

Single Leg Step Ups

How To Do Single Leg Step Ups – Tips, Benefits, Variations, Sets and Reps, Muscles Worked

A more advanced variation of the popular aerobics class cardio activity, single leg step ups are the superior option for...

How To Do Rope Climbs

How To Do Rope Climbs – Tips, Benefits, Variations, and More

Rope climbs are one of those bucket list exercises that we've all wanted to check off at some point. You...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Lee Haney Cautions Bodybuilders Against Dehydration and Unqualified Coaches, Shares Tips for Safe Contest Prep

Powerlifter Phillip Herndon Lands 910-lb (412.8-kg) Unofficial Raw Squat All-Time World Record In Training

Jimmy Kolb Sets 612.5-kg (1,350.3-lb) Equipped Bench Press World Record & Heaviest Lift In Powerlifting History

Mike O’Hearn and Joseph Baena Crush An Intense Shoulder Training Session

Triple H Workout and Diet Program

Unleash the Power of Fat Fasting: A Guide to Boosting Ketone Levels and Jumpstarting Weight Loss

Reviews

Best Bone Broth Supplements

10 Best Bone Broth Supplements of 2023 (Reviewed & Ranked)

Body Fortress Whey Protein Review

Body Fortress Super Advanced Whey Protein Review

Best Coffee Creamer

10 Best Coffee Creamer For Intermittent Fasting of 2023 (Review & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Mr. Olympia
    • 2022 WSM
    • Diet
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.