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Last updated February 2, 2026
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Lat Pulldown - Reverse Grip
Hold the bar with an underhand grip (palms facing you). Pull down to your chest. This variation recruits the biceps heavily alongside the lats.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lats
Secondary
biceps
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 down at the lat pulldown machine and adjust the knee pad so that it fits snugly against your thighs.
- Select an appropriate weight on the machine.
- Step 2Grab the Bar
- Reach up and grab the bar with a reverse grip (palms facing you), positioning your hands shoulder-width apart.
- Ensure your grip is firm and secure.
- Step 3Position Your Body
- Sit up straight with your back against the pad and your feet flat on the floor.
- Engage your core and keep your shoulders relaxed.
- Step 4Pull the Bar Down
- Pull the bar down towards your chest by bending your elbows and driving them down and back.
- Focus on squeezing your shoulder blades together as you pull.
- Step 5Control the Bar
- Slowly allow the bar to return to the starting position with your arms fully extended.
- Maintain control throughout the movement, avoiding any jerking motions.
- Step 6Repeat
- Repeat the pull and control for the desired number of repetitions, ensuring proper form each time.
- Step 7Finish the Exercise
- After completing your reps, gently release the bar and stand up.
- Make sure to adjust the machine back to its original settings if necessary.