Cable Reverse-Grip Pull Down
Auto DetectedA vertical pull on a cable machine using an underhand grip that targets the lats and biceps to build back width and arm size for hypertrophy and strength.
About Exercise
Equipment
Bar Cable Attachment, Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats, Biceps
Secondary Muscles
Shoulders, Traps, Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Biceps
8/10Long Head, Short Head
Shoulders
5/10Rear Delts
Traps
4/10Mid Traps, Lower Traps
Forearms
3/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the lat pulldown machine with thighs secured under pads. Grip the straight bar with an underhand, shoulder-width hold and arms extended overhead.
- Lean back slightly and brace core.
- Pull elbows down and back to draw bar to upper chest.
- Squeeze lats and biceps at bottom.
- Pause briefly for contraction.
- Slowly extend arms to return bar overhead.
- Maintain control without momentum.
Coaching Tips
Form Cues
- Pull with lats, not arms.
- Keep elbows tucked.
- Squeeze shoulder blades.
- Chest up, avoid leaning.
Breathing
Inhale as you return the bar up; exhale during the pull and squeeze.
Tempo
2-1-2
Range of Motion
From fully extended arms overhead to bar touching upper chest, with elbows close to body.
Safety
Safety Notes
- Adjust thigh pads snugly to prevent lifting.
- Reduce weight if form breaks.
- Avoid if acute shoulder pain present.
- Keep slight arch in low back.
Spotting
Spotting not typically needed; use machine safeties or reduce weight for solo use.
Common Mistakes
- Using momentum to swing torso.
- Pulling bar too low to belly.
- Shrugging shoulders up.
- Letting weight stack jerk up uncontrolled.
When to Avoid
- Acute shoulder impingement
- Recent elbow injury
Flexibility Needed
- Shoulder flexion to 180 degrees
- Thoracic extension
Build Up First
- Basic lat pulldown form
- Grip strength competency
Also known as
Reverse Grip Lat Pulldown, Supinated Lat Pulldown, Underhand Lat Pulldown, Close-Grip Reverse Lat Pulldown
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