Reverse Grip Pulldown

Muscle Groups Involved

There were no muscle groups associated with this exercise.

Highlights

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Description

The Reverse Grip Pulldown is a back-focused exercise targeting the lats, biceps, and lower traps. Many people prefer this movement over the standard pulldown due to increased biceps activation, a more natural or comfortable position for their shoulders and increased focus on lower latissimus development. To perform the Reverse Grip Pulldown start seated in a cable machine with a straight bar attachment. Reach up and grip the bar underhand with your palms facing you. Brace your core and lean back about 10 degrees. Start the movement by depressing your shoulder blades down and back. Continue to pull down, driving your elbows down and behind you as you pull the bar down to your sternum. Pause briefly at the bottom, squeezing your shoulder blades down and back before returning the bar to the starting position under control. Pause briefly at the top to feel the stretch without taking tension off of your muscles.

Common Mistakes

Do not hunch your back to get the weight to your chest. Do not use momentum

Do not hunch your back to get the weight to your chest. Do not use momentum or your torso to cheat the bar down. Do not flare your elbows.

Pro Tips

Think of your hands as hooks and pull from your elbows. Imagine pushing you

Think of your hands as hooks and pull from your elbows. Imagine pushing your elbows into your back pockets to increase activation in your back. Be sure to let your shoulder blades move up and down during the movement instead of locking them in place.

Purpose

The Reverse Grip Pulldown preferentially hits the biceps and the lower lats

The Reverse Grip Pulldown preferentially hits the biceps and the lower lats. It can also be a more comfortable option for those with limited shoulder mobility.

Form

The bar should touch somewhere between your nipples and the bottom of your

The bar should touch somewhere between your nipples and the bottom of your sternum. The lower the bar, the more you will hit your lower lats. If you bring the bar higher up on your chest and pull with your arms more you will bias the biceps more.