Machine Reverse-Grip Lat Pulldown
Build a wider back! Master the Machine Reverse-Grip Lat Pulldown for powerful lat engagement and upper body strength.
The Machine Reverse-Grip Lat Pulldown is a compound exercise that mainly works the back and biceps, with help from the shoulders. You'll need: lat pulldown machine.
Required Equipment
Machine Reverse-Grip Lat Pulldown Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Machine Reverse-Grip Lat Pulldown Variations and Alternatives
How to do the Machine Reverse-Grip Lat Pulldown
Set the appropriate weight on the machine.
Sit down on the machine’s bench and secure your thighs under the support pads.
Reach up and grasp the bar with a reverse (underhand) grip, with your hands shoulder-width apart.
With your chest up and your back arched slightly, pull the bar down smoothly towards your chest.
Keep your elbows pointing straight down as you pull the bar to just below your chin or to chest level.
Squeeze your shoulder blades together at the end of the movement, engaging your lats fully.
Slowly allow the bar to return to the starting position with your arms fully extended, controlling the weight throughout the movement.
Repeat for the desired number of repetitions.
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Machine Reverse-Grip Lat Pulldown FAQs
What muscles does the Machine Reverse-Grip Lat Pulldown work?
The Machine Reverse-Grip Lat Pulldown mainly works the back and biceps, with help from the shoulders. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Machine Reverse-Grip Lat Pulldown?
Lat pulldown machine.
Is the Machine Reverse-Grip Lat 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 Machine Reverse-Grip Lat Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Machine Reverse-Grip Lat Pulldown variations and alternatives?
Similar exercises include the Assisted Close-Grip Underhand Chin-Up, Machine Assisted Pull-Up, Cable Reverse-Grip Pulldown and Underhand Pulldown.
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