# Lat Pulldown (Reverse Grip)

An underhand-grip lat pulldown targeting the lats and biceps. Useful for lifters who want vertical pulling volume with more elbow flexor involvement.

- Beginner · Compound
- Equipment: Lat pulldown
- HD video: https://media.seto.fit/exercises/reverse-grip-lat-pull-down/video/male.mp4
- HTML: https://seto.fit/exercises/lat-pulldown-reverse-grip/

## Muscles worked

- Lats: 9/10
- Biceps: 8/10
- Upper back: 5/10

## How to do the Lat Pulldown (Reverse Grip)

1. Sit at the lat pulldown machine and secure your legs under the pads.
2. Grip the bar with palms facing you, reaching your arms fully upwards.
3. Pull the bar down towards your upper chest, bending your elbows.
4. Slowly return the bar to the starting position, straightening your arms.

### Full technique — 7 steps

1. Sit at the pulldown station and secure your thighs firmly under the leg pads.
2. Take a shoulder-width underhand grip with arms extended and shoulders slightly elevated overhead.
3. Lean back slightly from the hips and keep your back flat without turning it into a row.
4. Initiate the pull by driving your elbows down and in toward your sides.
5. Bring the bar to your upper chest or collarbone area while keeping forearms under the bar.
6. Finish the rep with elbows pulled down, not by swinging your torso backward.
7. Let the bar rise under control until your elbows straighten and shoulders reach overhead again.

## Common mistakes

- Turning it into a low row
- Leaning back excessively
- Stopping short at the top
- Yanking with the arms first
- Bar drifting in front of body

## Form cues

- Drive elbows down
- Keep wrists straight
- Ribs down, back flat
- Pull to upper chest
- Reach fully overhead

## How much to do

- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Chin-Up](https://seto.fit/exercises/chin-up/), [Bench Assisted Pull-Up](https://seto.fit/exercises/bench-assisted-pull-up/)
- **Resistance bands**: [Resistance Band Lat Pulldown](https://seto.fit/exercises/resistance-band-lat-pulldown/)
- **Cable machine**: [Single Arm Half Kneeling Cable Lat Pulldown](https://seto.fit/exercises/single-arm-half-kneeling-cable-lat-pulldown/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Lat Pulldown (Reverse Grip) — Beginner**
- Harder: [Pull-Up](https://seto.fit/exercises/pull-up/) — 100% of bodyweight
- Harder: [Commando Pull-Up](https://seto.fit/exercises/commando-pull-up/) — 105% of bodyweight

## Quick answers

### What muscles does the Lat Pulldown (Reverse Grip) work?

Primary: Lats 9/10, Biceps 8/10. Also works: Upper back 5/10.

### When should I do the Lat Pulldown (Reverse Grip) in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

### How many sets and reps of the Lat Pulldown (Reverse Grip)?

Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Lat Pulldown (Reverse Grip)?

No equipment: Chin-Up, Bench Assisted Pull-Up. Resistance bands: Resistance Band Lat Pulldown. Cable machine: Single Arm Half Kneeling Cable Lat Pulldown.

### What is a harder version of the Lat Pulldown (Reverse Grip)?

Pull-Up (100% of bodyweight), Commando Pull-Up (105% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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