How to do the Reverse Grip Machine Lat Pulldown
Reverse Grip Machine Lat Pulldown is an intermediate multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using leverage machine, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Reverse Grip Machine Lat Pulldown demonstration · © GymiaFit
Reverse Grip Machine Lat Pulldown at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Leverage Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Reverse Grip Machine Lat Pulldown step by step
- 1Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
- 2Grasp the handles with an underhand grip, slightly wider than shoulder-width apart.
- 3Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back.
- 4Pull the handles down towards your chest, squeezing your shoulder blades together.
- 5Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position.
- 6Repeat for the desired number of repetitions.
Reverse Grip Machine Lat Pulldown — questions
What muscles does the Reverse Grip Machine Lat Pulldown work?
The Reverse Grip Machine Lat Pulldown primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Reverse Grip Machine Lat Pulldown?
You need leverage machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Reverse Grip Machine Lat Pulldown suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Reverse Grip Machine Lat Pulldown?
Lever Front Pulldown, Lever One Arm Lateral Wide Pulldown, Lever Reverse Grip Lateral Pulldown train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Reverse Grip Machine Lat Pulldown demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.