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Lats · Beginner

Reverse Grip Lat Pulldown

Underhand pulldown that blends the lats with greater biceps involvement.

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Reverse Grip Lat Pulldown demonstration

Exercise overview

Training details

LatsUpper BackBicepsForearms

Equipment

Lat Pulldown Machine

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Sit at the pulldown machine with your thighs secured under the pad.
  2. 02Hold the bar with an underhand grip, about shoulder width or slightly narrower.
  3. 03Keep your chest lifted and pull your shoulder blades down.
  4. 04Pull the bar toward your upper chest by driving your elbows down and slightly back.
  5. 05Return the bar slowly overhead without leaning back excessively.

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Variations

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

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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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