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Home » Exercise Guides » Back

Transform Your Back: Reverse-Grip Lat Pull-Down Guide

How to do the reverse-grip lat pull-down

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:08 AM EDT

Ask Question?

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.

Reverse-Grip Lat Pull-Down Details
Basic Information
Body Part
Back
Primary Muscles
Infraspinatus, Latissimus Dorsi
Secondary Muscles
Pectoralis major
Equipment
Lat Pull-Down Machine, V-Bar Attachment Or EZ Curl Bar, Weight Plates
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance12-20
Power3-5
Muscular endurance12-15
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Unlock Strength: GHD Exercise for Hamstrings & Core Power
  • Band Side Bend: Target Your Obliques & Strengthen Core!
  • Kettlebell One-Arm Row: Master Your Back and Biceps Strength
  • Cable External Shoulder Rotation: Strengthen Your Rotator Cuff

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

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Interested in measuring your progress? Check out our strength standards for Pull Ups.


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Categories: Back Exercise Guides
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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.

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