Cable Reverse-Grip Lat Pulldown
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
Lat Pull-down Machine, Bar Cable Attachment
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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