Lat Pulldown - Reverse Grip (Machine: Plate Loaded)

Same movement as above but on a leverage machine. Pull the handles down and back. The fixed path helps you feel the contraction in the lower lats.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

biceps

What you need and how to position yourself before starting.

leverage machine

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the seat height of the lat pulldown machine so that your knees are secured under the pad.
- Select an appropriate weight on the machine that you can handle comfortably.
Step 2Grab the Bar
- Stand in front of the machine and grasp the bar with a reverse grip (palms facing you) at shoulder-width apart.
- Ensure your grip is firm and comfortable.
Step 3Position Your Body
- Sit down on the machine with your back straight and chest up.
- Adjust your body so that your arms are fully extended above you, and your shoulders are relaxed.
Step 4Pull the Bar Down
- Engage your core and pull the bar down towards your upper chest by bending your elbows.
- Keep your elbows close to your body and squeeze your shoulder blades together as you pull.
Step 5Control the Bar Back Up
- Slowly allow the bar to rise back to the starting position with your arms fully extended.
- Maintain control throughout the movement and avoid letting the weight drop quickly.
Step 6Repeat
- Perform the desired number of repetitions while maintaining proper form.
- Focus on the muscle contraction in your back during each pull.
Step 7Finish the Exercise
- After completing your reps, carefully release the bar and stand up from the machine.
- Ensure you safely put the bar back in its resting position.