How to do the Lat Pulldown (Reverse Grip)
- Sit at the lat pulldown machine and secure your legs under the pads.
- Grip the bar with palms facing you, reaching your arms fully upwards.
- Pull the bar down towards your upper chest, bending your elbows.
- Slowly return the bar to the starting position, straightening your arms.
Full technique — 7 steps
- Sit at the pulldown station and secure your thighs firmly under the leg pads.
- Take a shoulder-width underhand grip with arms extended and shoulders slightly elevated overhead.
- Lean back slightly from the hips and keep your back flat without turning it into a row.
- Initiate the pull by driving your elbows down and in toward your sides.
- Bring the bar to your upper chest or collarbone area while keeping forearms under the bar.
- Finish the rep with elbows pulled down, not by swinging your torso backward.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
No equipment
- Chin-Up Harder
- Bench Assisted Pull-Up Harder
Resistance bands
- Resistance Band Lat Pulldown Same level
Cable machine
- Single Arm Half Kneeling Cable Lat Pulldown Same level
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)
- Harder Pull-Up
- Harder Commando Pull-Up
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).
