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Lats · Intermediate

Lever Reverse grip Lateral Pulldown (plate loaded)

Vertical pulling drill that develops back and arm strength using a weight plate, with emphasis on the latissimus muscles, upper back and biceps.

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Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Weight Plate

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Adjust the seat height so that your thighs are secured under the pad.
  2. 02Grasp the bar with a reverse grip (palms facing you).
  3. 03Pull the bar down towards your chest, squeezing your shoulder blades together.
  4. 04Pause for a moment at the bottom of the movement.
  5. 05With control, return the bar to the starting position while keeping control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationReverse Grip Lat PulldownRelated variationLat Pulldown

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitute90 Degree Iso Chin UpComparable substituteBarbell Biceps CurlComparable substituteBarbell RowComparable substituteSeated Cable RowComparable substituteDumbbell PulloverComparable substituteChest-Supported Dumbbell Row

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