{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Underhand Lat Pulldown",
      "kind": "common"
    },
    {
      "text": "Reverse-Grip Lat Pulldown",
      "kind": "common"
    },
    {
      "text": "Supinated Lat Pulldown",
      "kind": "common"
    },
    {
      "text": "Close-Grip Underhand Pulldown",
      "kind": "common"
    },
    {
      "text": "Biceps Close Grip Pull Down",
      "kind": "misspelling"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "biceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "teres-major",
        "role": "synergist"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-lower",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "adduction",
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "downward-rotation",
          "retraction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "vertical-pull",
      "pull"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "cable",
        "selectorized-machine"
      ]
    ]
  },
  "external_ids": {
    "wger": "1280"
  },
  "id": "oec:cable-reverse-grip-lat-pulldown",
  "instructions": {
    "setup": [
      "Attach a straight or revolving bar to the high pulley of a lat pulldown station.",
      "Adjust the thigh pad so your legs are firmly secured with feet flat on the floor.",
      "Grasp the bar with an underhand (supinated) grip at approximately shoulder width.",
      "Sit down, anchoring your thighs snugly under the pads, and allow your arms to fully extend overhead with a tall, slightly arched chest."
    ],
    "steps": [
      "Depress your shoulder blades and pull the bar smoothly down toward your upper chest by driving your elbows down and back.",
      "Pause briefly at the bottom as the bar reaches collarbone height, squeezing your lats and biceps.",
      "Control the weight as you slowly return the bar overhead to a full stretch, resisting the pull of the cable."
    ],
    "breathing": "Exhale as you pull the bar down toward your chest, and inhale as you return the bar under control to the top.",
    "cues": [
      "Drive your elbows into your back pockets.",
      "Keep your chest proud throughout the pull.",
      "Control the ascent; do not let the stack jerk your arms."
    ],
    "common_faults": [
      {
        "fault": "Excessive leaning back and using momentum to swing the weight down.",
        "correction": "Maintain a stable torso with only a slight natural backward lean of about ten to fifteen degrees."
      },
      {
        "fault": "Incomplete range of motion at the top of the lift.",
        "correction": "Allow your shoulder blades to elevate naturally at the top to achieve a full stretch on the lats."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the thigh support is properly secured to prevent being lifted off the seat."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "weight-stack",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Cable Reverse-Grip Lat Pulldown",
  "previous_ids": [
    "oec:biceps-close-grip-pull-down"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Biceps Close Grip Pull Down",
        "url": "https://wger.de/en/exercise/1280/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "daniel.escada"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:cable-lat-pulldown"
    },
    {
      "type": "variation-of",
      "target": "oec:reverse-grip-lat-pulldown"
    },
    {
      "type": "substitute-for",
      "target": "oec:chin-up"
    },
    {
      "type": "regression-of",
      "target": "oec:chin-up"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "supinated",
      "width": "shoulder"
    },
    "position": "seated",
    "range": "full"
  },
  "status": "active",
  "summary": "A vertical pulling exercise performed on a pulldown station using a supinated grip to target the latissimus dorsi and elbow flexors."
}