Reverse-Grip Lat Pulldown tutorial
The reverse-grip lat pulldown is a compound back exercise performed with palms facing you. This grip involves the biceps more and emphasizes the lower lats.
How to perform
- Set the thigh pads and grip the bar shoulder-width apart with palms facing you.
- Lean back slightly, lift your chest and pull your shoulders down.
- Pull the bar toward your upper chest, driving your elbows down toward your sides.
- At the bottom, squeeze your shoulder blades together and pause.
- Let the bar rise slowly and under control until your arms are nearly straight.
- Allow your lats to stretch at the top, then begin the next rep.
Breathing: Exhale as you pull the bar down and inhale as it returns up.
Key tips
- Drive your elbows down instead of pulling with your hands.
- Do not grip the bar too narrowly.
- Bring your chest to the bar rather than the bar to your neck.
Common mistakes
- Rocking the torso heavily and using momentum.
- Shrugging the shoulders toward the ears.
- Pulling the bar behind the neck.
Safety: People with elbow or wrist pain should start light. Always pull the bar down in front of your head.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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