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Last updated March 5, 2026
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LatsBiceps
Lat Pulldown - Reverse Grip (Cable)
Pull a cable bar down to your chest using a supinated (underhand) grip to emphasise biceps and lower lats.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lats
Secondary
bicepsupper back / rhomboidsmid trapsupper lats / teres
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit at a lat pulldown station and adjust the thigh pad so it fits snugly.
- Grasp the bar with a supinated (palms facing you) grip at about shoulder width.
- Sit upright with a slight lean back, chest up.
- Step 2Execution
- Pull the bar down toward your upper chest by driving your elbows down and slightly back.
- Focus on squeezing your lats and retracting your shoulder blades.
- The underhand grip increases bicep involvement and targets the lower lats more.
- Step 3Return
- Slowly extend your arms overhead, letting the bar rise under control.
- Maintain a slight lean and avoid letting your torso jerk forward.
- Feel a full stretch in your lats at the top before the next rep.