How to Perform the Cable Reverse Grip Pulldown
- Setup: Attach a straight bar to a Lat pulldown machine. Sit down on the seat and secure your legs under the knee pad.
- Grip: Use an underhand (supinated) grip, hands placed about shoulder-width apart on the bar.
- Starting Position: Sit tall with your chest up and shoulders pulled slightly back. Your arms should be fully extended overhead.
- Pull Down: Engage your back muscles and pull the bar down toward your upper chest. Keep your elbows tucked close to your body.
- Squeeze: At the bottom, pause and squeeze your lats for a second without leaning too far back.
- Return: Slowly allow the bar to return to the starting position under control, keeping tension on your back.
Tips for Proper Form
- Keep your core tight and avoid swinging your torso backward.
- Use a controlled tempo—no jerking or using momentum.
- Focus on pulling with your back and arms, not your biceps alone.
- Look forward and keep your chest up throughout the movement.
- Do not pull the bar behind your neck; keep it in front for shoulder safety.
Cable Reverse Grip Pulldown: Target Your Lats with Superior Isolation and Control
Type of Exercise: Compound
The reverse grip Lat pulldown is a compound exercise, engaging multiple joints and muscles, especially in the upper back and arms.
Muscles Worked
- Latissimus Dorsi (Lats)
- Biceps Brachii
- Rhomboids
- Teres Major
- Brachialis and Brachioradialis (Forearms)
- Lower Trapezius
Benefits of the Cable Reverse Grip Pulldown
- Greater Bicep Involvement: The underhand grip increases biceps activation.
- Lat Emphasis: Excellent for those looking to build width and thickness in the back.
- Beginner-Friendly: Easier to learn and control compared to chin-ups.
- Less Grip Fatigue: Uses a machine, making it a good alternative if your grip strength is limited.
- Controlled Motion: Machines offer more consistent resistance and reduce injury risk.
Common Mistakes to Avoid
- Using too much weight: This often leads to poor form and shoulder strain.
- Pulling behind the neck: Increases risk of rotator cuff injury.
- Leaning back excessively: Turns it into more of a row and reduces lat engagement.
- Letting shoulders shrug at the top: Keep shoulder blades depressed to target the lats.
Alternative Exercises That Target the Same Muscles
- Chin-Ups (Underhand Grip)
- Lat Pulldown (Overhand Grip)
- Dumbbell Row (Both Arms or Single-Arm)
- Barbell Bent-Over Rows
- Inverted Rows
- T-Bar Row
- Seated Cable Row
These exercises also target the lats, biceps, and upper back, giving you flexibility in your workout plan.
Conclusion
The Cable Reverse Grip Pulldown is an excellent compound exercise for developing your lats and arms. With an underhand grip, it increases bicep involvement while allowing controlled, stable movement through a full range of motion. It’s especially helpful for lifters looking to emphasize their back development without taxing their grip as heavily as bodyweight chin-ups.
