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Lats · Leverage machine · Beginner

How to do Reverse Grip Machine Lat Pulldown

The reverse grip machine lat pulldown targets the latissimus dorsi using a leverage machine and an underhand grip, also engaging the biceps and forearms. It is performed seated with controlled movement, focusing on pulling the handles down to the chest and squeezing the shoulder blades together.

Reverse Grip Machine Lat Pulldown demonstration
Primary muscle
Lats
Also works
Biceps and Forearms
Level
Beginner
Category
Back

How to do Reverse Grip Machine Lat Pulldown, step by step

  1. Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
  2. Grasp the handles with an underhand grip, slightly wider than shoulder-width apart.
  3. Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back.
  4. Pull the handles down towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position.
  6. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Reverse Grip Machine Lat Pulldown →

Muscles worked

Reverse Grip Machine Lat Pulldown works your lats as the main mover, with help from your biceps and forearms.

Variations

Reverse Grip Machine Lat Pulldown is a variation of Lat Pulldown.

Track Reverse Grip Machine Lat Pulldown in SPLYT

Reverse Grip Machine Lat Pulldown is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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