Reverse Grip Pulldown

How to Perform the Reverse Grip Pulldown

Sit at a lat pulldown machine and adjust the thigh pad to lock your legs in place.
Grasp the bar with a shoulder-width supinated (underhand) grip, palms facing toward you.
Sit upright with a slight lean back, chest up and shoulders retracted.
Pull the bar down toward your upper chest by driving your elbows down and back.
Squeeze your lats at the bottom of the movement when the bar reaches your chest.
Slowly return the bar to the starting position, extending your arms fully while maintaining tension.
Avoid leaning excessively backward or using momentum to pull the bar down.
Repeat for the desired number of repetitions.

Leaning too far back and turning it into a row

Maintain a slight lean of about 15-20 degrees; excessive leaning shifts the emphasis away from the lats.

Pulling with the biceps instead of the back

Focus on initiating the pull with your lats by driving your elbows down and back rather than curling the weight.

Using too wide a grip

Use a shoulder-width grip for the underhand pulldown; going too wide is uncomfortable and reduces the range of motion.

✓The supinated grip targets the lower lats more effectively than overhand pulldowns.
✓Increased bicep involvement allows for heavier loads, stimulating greater overall back development.
✓Provides a longer range of motion compared to wide-grip pulldowns.

●Think about pulling your elbows into your back pockets to maximize lat activation.
●Use a grip width that is approximately shoulder-width for the most comfortable and effective hand position.
●Control the eccentric portion for a full stretch of the lats at the top of each rep.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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