Cable Reverse-Grip Lat Pulldown

oec:cable-reverse-grip-lat-pulldown

A vertical pulling exercise performed on a pulldown station using a supinated grip to target the latissimus dorsi and elbow flexors.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Underhand Lat Pulldown, Reverse-Grip Lat Pulldown, Supinated Lat Pulldown, Close-Grip Underhand Pulldown, Biceps Close Grip Pull Down

How to do it

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.

Movement

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

Excessive leaning back and using momentum to swing the weight down.: Maintain a stable torso with only a slight natural backward lean of about ten to fifteen degrees.
Incomplete range of motion at the top of the lift.: Allow your shoulder blades to elevate naturally at the top to achieve a full stretch on the lats.

Safety

Ensure the thigh support is properly secured to prevent being lifted off the seat.

Muscles

Latissimus dorsi prime mover
Biceps brachii prime mover
Teres major synergist
Brachialis synergist
Rhomboids synergist
Lower trapezius synergist
Rear deltoid synergist

Joints

Shoulder: Adduction, Extension
Shoulder blade: Depression, Downward rotation, Retraction
Elbow: Flexion

Details

Movement: Vertical pull, Pull
Modality: Hypertrophy, Strength
Mechanics: compound
Force: pull
Laterality: bilateral
Kinetic chain: open
Level: beginner
Equipment: Cable machine or Selectorized machine
Record: Repetitions and Load
Load: external, weight stack

variation of Cable Lat Pulldown
variation of Reverse-Grip Lat Pulldown
substitute for Chin-Up
regression of Chin-Up

Sources

wger: Biceps Close Grip Pull Down, by daniel.escada (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

cable-reverse-grip-lat-pulldown.json