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Reverse-Grip Pulldown

Reverse-Grip Pulldown trains 5 of the 18 muscle groups Full Coverage tracks: Lats 95%, Biceps 70%, Forearms 40%, Mid-back / traps 25%, Rear delts 20%.

Backbone movement Level: Beginner Cable machine Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Reverse-Grip Pulldown - Start position
Start position
Reverse-Grip Pulldown - Finish position
Finish position

How to do it

  1. Attach a straight bar to a lat pulldown machine.
  2. Grip the bar with an underhand grip, shoulder-width apart.
  3. Sit and secure your thighs under the pad.
  4. Pull the bar down to your upper chest.
  5. Squeeze your lats and biceps at the bottom.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Lat Pulldown, it loads Biceps 15 points higher, Rear delts 10 points lower, Lats 5 points lower. Compared with the Cable Bent-Over Row, it loads Mid-back / traps 70 points lower, Lats 50 points higher, Rear delts 35 points lower.

Other ways to train this

Other exercises for the Lats

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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