{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Underhand Lat Pulldown",
      "kind": "common"
    },
    {
      "text": "Supinated Lat Pulldown",
      "kind": "common"
    },
    {
      "text": "Underhand Pulldown",
      "kind": "common"
    },
    {
      "text": "Reverse-Grip Cable Pulldown",
      "kind": "common"
    },
    {
      "text": "Underhand Lat Pull Down",
      "kind": "common"
    },
    {
      "text": "Inverted Lat Pull Down",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "teres-major",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-lower",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "extension",
          "adduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "downward-rotation",
          "retraction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "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": "684,1927"
  },
  "id": "oec:reverse-grip-lat-pulldown",
  "instructions": {
    "setup": [
      "Adjust the thigh pad on the lat pulldown machine so your legs are firmly secured with feet flat on the floor.",
      "Grasp the bar with a supinated (underhand) grip at roughly shoulder width.",
      "Sit down under the pads, fully extend your arms overhead, and establish a slight backward lean through your upper torso while keeping your core braced."
    ],
    "steps": [
      "Initiate the movement by depressing your shoulder blades and pulling your elbows down and in toward your ribs.",
      "Draw the bar down in a controlled path until it lightly touches or nears your upper chest.",
      "Pause briefly at the bottom while actively squeezing your lats.",
      "Slowly reverse the motion, extending your arms and allowing your shoulder blades to upwardly rotate until you reach a full overhead stretch."
    ],
    "breathing": "Exhale as you pull the bar down toward your chest, and inhale as you return it smoothly overhead.",
    "cues": [
      "Lead with the elbows, not your hands.",
      "Chest up to meet the bar.",
      "Control the stretch at the top."
    ],
    "common_faults": [
      {
        "fault": "Excessive backward leaning to use momentum.",
        "correction": "Maintain a fixed, subtle torso lean of roughly 10 to 15 degrees throughout the entire rep."
      },
      {
        "fault": "Cutting the range of motion short at the top.",
        "correction": "Allow the arms to fully straighten overhead to achieve a complete stretch in the lats before initiating the next repetition."
      },
      {
        "fault": "Pulling the bar too low toward the abdomen.",
        "correction": "Target the upper-to-mid chest; pulling lower forces internal shoulder rotation and reduces lat engagement."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the thigh pads are locked securely before selecting working loads."
      ],
      "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": "Reverse-Grip Lat Pulldown",
  "previous_ids": [
    "oec:underhand-lat-pull-down",
    "oec:inverted-lat-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: Underhand Lat Pull Down",
        "url": "https://wger.de/en/exercise/684/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "tuckerm"
      },
      {
        "title": "wger: Inverted Lat Pull Down",
        "url": "https://wger.de/en/exercise/1927/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "amaesc"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:cable-lat-pulldown"
    },
    {
      "type": "regression-of",
      "target": "oec:chin-up"
    },
    {
      "type": "substitute-for",
      "target": "oec:chin-up"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-reverse-grip-lat-pulldown"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "supinated",
      "width": "shoulder"
    },
    "position": "seated"
  },
  "status": "active",
  "summary": "A vertical pulling exercise performed on a cable machine using a supinated grip to target the latissimus dorsi and elbow flexors."
}