Reverse-grip lat pull-down


Exercise details

  • Target muscle: Latissimus Dorsi
  • Synergists: Brachialis, Brachioradialis, Teres Major, Posterior Deltoid, Rhomboids, Levator Scapulae, Middle and Lower Trapezii, Sternal (lower) Pectoralis Major, Pectoralis Minor
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Sit on the lat pull-down machine, adjusting it so that your thighs fit snugly under the supports.
  2. Grasp the bar using a shoulder-width supinated (reverse or underhand) grip (palms facing you).

Execution

  1. Exhale as you pull the bar down until it touches your upper chest.
  2. Squeeze your back muscles and hold for a count of two.
  3. Inhale as you return the bar to the starting position.
  4. Repeat.

Comments and tips

  • Pull the bar down with your back muscles, not your arm muscles.
  • Keep your torso still.
  • Extend your arms fully on the return phase.
  • Your biceps only act as dynamic stabilizers, along with the long head of your triceps.
  • The wide-grip lat pull-down is great for your upper lats and teres major. It widens them and gives you that broad v-taper. The reverse-grip lat pull-down emphasizes your brachialis (in your upper arm) and your lower lats, giving you lats that run farther down your sides. Therefore, use both variations.

Reverse-grip lat pull-down video

Sources


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