Reverse-grip lat pulldown

  • Working: lats
  • less: biceps, upper back
  • Equipment: Lat pulldown
Reverse-grip lat pulldown: top and bottom position of the repetition, 3D model
Top and bottom of the repetition
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Technique

  1. Underhand grip (palms towards you), hands about over the shoulder joints, thighs under the pads.

  2. Lean back slightly (10–12°), never beyond 15°.

  3. Pull the bar to the top of the chest for 1.5 s, elbows forward and down to the ribs, not behind the head.

  4. Return slowly for 2.5 s.

  5. Do not lean back, keep shoulders away from the ears, no jerk with the biceps, a weight you can control.

  6. The underhand grip loads the elbow and the biceps more: if the elbow hurts, switch to the neutral grip.

Common mistakes

  • Leaning far back — keep the lean to 15° at most and lower the weight.
  • Pulling behind the head — pull to the upper chest, elbows forward and down.
  • Pulling with the biceps and a jerk — pull with the elbows, shoulders down.
  • Elbow hurts — switch to the neutral grip.

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