Reverse Grip Lat Pulldown: how to do it and muscles worked
The reverse grip lat pulldown mainly works your lats, with help from your biceps. You need a cable machine.
Muscles worked
How to do the reverse grip lat pulldown
- 1
Sit at the pulldown station with thighs secured under the pad. Grab the bar with an underhand grip, shoulder width apart, and lean back slightly with chest up.
- 2
Pull the bar down to your upper chest, keeping your elbows close to your sides and squeezing your lats. Return slowly until your arms are straight.
- 3
Breathe out as you pull and in as you return, taking about three seconds. Keep your torso steady.
Form tip: Your biceps work harder with this grip; do not lean back and swing, and do not use a weight that makes your arms do all the work.
Common questions
- Which muscles does the reverse grip lat pulldown work?
- The reverse grip lat pulldown mainly works your lats. It also involves your biceps.
- What equipment do I need for the reverse grip lat pulldown?
- You need a cable machine.
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the reverse grip lat pulldown in SweatByte?
- Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More lats exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.