Lat Pulldown - Reverse Grip

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Repeat
   • Repeat the pull and control for the desired number of repetitions, ensuring proper form each time.
7. 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.