Cable Reverse-Grip Pulldown
Target your back with the Cable Reverse-Grip Pulldown. Build strength and definition with controlled movements and proper form.
The Cable Reverse-Grip Pulldown is a compound exercise that mainly works the back and chest, with help from the traps and biceps. You'll need: straight bar attachment or cable machine or wide bar attachment.
Required Equipment
Cable Reverse-Grip Pulldown Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Mid Traps (trapezius, middle fibers); Biceps (biceps brachii); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Cable Reverse-Grip Pulldown Variations and Alternatives
How to do the Cable Reverse-Grip Pulldown
Approach the cable machine and adjust the knee pad to fit comfortably when seated.
Select an appropriate weight on the stack.
Sit down and grasp the bar with an underhand grip (palms facing you) with your hands closer than shoulder-width apart.
With your back straight, engage your core and slightly lean back.
Exhale and pull the bar down towards your upper chest, drawing your elbows down and back.
Squeeze your shoulder blades together at the end of the movement, focusing on engaging the lats.
Inhale and slowly allow the bar to return to the starting position with your arms fully extended and shoulders slightly stretched.
Avoid using momentum; the movement should be controlled throughout.
Repeat for the desired number of repetitions and sets.
Ensure that movements are slow and controlled to minimize the risk of injury.
Avoid swinging your body or using momentum to lift the weight.
Do not let the weight stack drop with a bang on the release; maintain tension in your muscles even in the return phase.
Keep your shoulders down and back to avoid straining your neck.
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Cable Reverse-Grip Pulldown FAQs
What muscles does the Cable Reverse-Grip Pulldown work?
The Cable Reverse-Grip Pulldown mainly works the back and chest, with help from the traps and biceps. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Cable Reverse-Grip Pulldown?
Straight bar attachment or cable machine or wide bar attachment.
Is the Cable Reverse-Grip Pulldown a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Reverse-Grip Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Reverse-Grip Pulldown variations and alternatives?
Similar exercises include the Cable Lateral Pulldown with Grip Mag, Cable Standing Pulldown, Cable Bar Lateral Pulldown and Cable Reverse-Grip Bent-Over Row.
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