Reverse-Grip Lat Pulldown

oec:reverse-grip-lat-pulldown

A vertical pulling exercise performed on a cable machine 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, Supinated Lat Pulldown, Underhand Pulldown, Reverse-Grip Cable Pulldown, Underhand Lat Pull Down, Inverted Lat Pull Down

How to do it

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.

Movement

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

Excessive backward leaning to use momentum.: Maintain a fixed, subtle torso lean of roughly 10 to 15 degrees throughout the entire rep.
Cutting the range of motion short at the top.: Allow the arms to fully straighten overhead to achieve a complete stretch in the lats before initiating the next repetition.
Pulling the bar too low toward the abdomen.: Target the upper-to-mid chest; pulling lower forces internal shoulder rotation and reduces lat engagement.

Safety

Ensure the thigh pads are locked securely before selecting working loads.

Muscles

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

Joints

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

Details

Movement: Vertical pull, Pull
Modality: Strength, Hypertrophy
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
regression of Chin-Up
substitute for Chin-Up
substitute for Cable Reverse-Grip Lat Pulldown

Sources

wger: Underhand Lat Pull Down, by tuckerm (CC-BY-SA-3.0)
wger: Inverted Lat Pull Down, by amaesc (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

reverse-grip-lat-pulldown.json