Cable Reverse-Grip Lat Pulldown
Auto DetectedA vertical pulling movement performed on a cable machine using a close underhand grip. This exercise primarily targets the lats and biceps to build back width and arm strength.
About Exercise
Equipment
Crossover Cable Machine, Bar Cable Attachment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats
Secondary Muscles
Traps, Shoulders
Accessory Muscles
Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Biceps
7/10Long Head, Short Head
Traps
4/10Mid Traps, Lower Traps
Shoulders
3/10Rear Delts
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Shorter rest for hypertrophy, longer for heavy sets.
How to Perform
Sit at the lat pulldown machine and secure your knees under the pads. Grasp the straight bar with a close, underhand (supinated) grip, hands shoulder-width apart. Lean back slightly, maintaining a tall chest.
- Initiate the pull by driving your elbows down toward your hips, squeezing your lats.
- Pull the bar down smoothly to the upper chest or clavicle level.
- Pause briefly at the bottom, focusing on contracting the back muscles.
- Slowly control the weight back up until your arms are fully extended.
- Allow a slight stretch in the lats before initiating the next rep.
Coaching Tips
Form Cues
- Elbows to hips
- Pull with your back
- Chest up, shoulders back
- Full stretch at the top
Breathing
Inhale while controlling the bar up (eccentric); exhale forcefully as you pull the bar down to your chest (concentric). Brace the core throughout.
Tempo
3-0-1
Range of Motion
Pull the bar down until it lightly touches the upper chest or clavicle. Return the bar until the arms are fully extended and the lats are stretched.
Safety
Safety Notes
- Do not sacrifice form by using too heavy a weight.
- If you feel shoulder pain, check your grip width or range of motion.
Spotting
Not recommended; the weight stack pin acts as a safety mechanism.
Common Mistakes
- Shrugging the shoulders too high.
- Leaning back excessively to use body momentum.
- Not achieving full extension at the top.
- Letting the weight drop quickly on the eccentric.
When to Avoid
- Acute shoulder or elbow joint pain.
Flexibility Needed
- Adequate shoulder flexion to extend arms overhead.
Build Up First
- Basic ability to retract and depress the shoulder blades.
Also known as
Underhand Pulldown, Supinated Lat Pulldown, Close Grip Pulldown, Machine Reverse Pulldown
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