Reverse-Grip Lat Pulldown

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 90 to 120 seconds of rest.

Execution and technique cues

• Sit at the pulldown machine, secure your thighs under the pads, and grip the bar with a shoulder-width underhand grip.
• Depress your shoulders away from your ears and lean back slightly to create a clear path for the bar.
• Pull the bar down toward your upper chest by driving your elbows down and back.
• Return the bar under control to the starting position, allowing your lats to stretch fully.

Common mistakes

• Pulling the bar too low, which forces the shoulders to rotate forward and causes wrist strain.
• Using body weight to swing backward to pull the bar down instead of using the latissimus dorsi.
• Allowing the shoulders to shrug upward and touch the ears at the top of the movement.

Frequently asked questions

What is the main difference between a standard lat pulldown and the reverse-grip version?

The underhand grip increases the involvement of the biceps and allows for a slightly greater range of motion at the bottom of the pull.

How wide should my grip be for a reverse-grip lat pulldown?

A shoulder-width grip is ideal, as going too wide can place excessive strain on the wrists and elbows.

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