Reverse-grip lat pull-down

Reverse-grip lat pull-down

Exercise details

  • Target muscle: Latissimus Dorsi

  • Synergists: Brachialis, Brachioradialis, Teres Major, Posterior Deltoid, Rhomboids, Levator Scapulae, Middle and Lower Trapezii, Sternal (lower) Pectoralis Major, Pectoralis Minor

  • Mechanics: Compound

  • Force: Pull

Starting position

  • Sit on the lat pull-down machine, adjusting it so that your thighs fit snugly under the supports.

  • Grasp the bar using a shoulder-width supinated (reverse or underhand) grip (palms facing you).

Execution

  • Exhale as you pull the bar down until it touches your upper chest.

  • Squeeze your back muscles and hold for a count of two.

  • Inhale as you return the bar to the starting position.

  • Repeat.

Comments and tips

  • Pull the bar down with your back muscles, not your arm muscles.

  • Keep your torso still.

  • Extend your arms fully on the return phase.

  • Your biceps only act as dynamic stabilizers, along with the long head of your triceps.

  • The wide-grip lat pull-down is great for your upper lats and teres major. It widens them and gives you that broad v-taper. The reverse-grip lat pull-down emphasizes your brachialis (in your upper arm) and your lower lats, giving you lats that run farther down your sides. Therefore, use both variations.

 

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