Reverse-grip lat pull-down
The reverse-grip lat pull-down is a great exercise for targeting the lower lats and adding variation to your workout. This exercise requires you to grip the bar with your hands close together, which increases the range of motion more than wider-grip variations. You can use this exercise to develop your back strength by doing low reps of 5-6 per set, or you can do higher reps for size.
This exercise is a great way to add diversity to your workout and can be especially beneficial for those looking to increase the size and strength of their lower lats. When doing this exercise, it is important to ensure your posture is correct in order to maximize the effectiveness of the exercise. Make sure your back is straight and your core is engaged. Keep your arms and elbows close to your body to ensure you are targeting the correct muscles. You should also make sure to use a weight that is appropriate for your current strength level.
The reverse-grip lat pull-down is a great exercise for targeting the lower lats and adding variation to your workout. It increases the range of motion more than wider-grip variations and can be performed for low reps to develop back strength or for higher reps for size. Just make sure to maintain good form and use an appropriate weight to get the most out of the exercise.
Type:
Strength
Muscles Used:
Lats
Level:
Intermediate
Equipment:
Machine
Benefits Of This Exercise
- Targets the lower lats and biceps
- Increases range of motion more than wider-grip variations
- Can be used for low reps to develop back strength or higher reps for size
- Easy to learn and execute
- Cables provide constant tension on the targeted muscles
- Maintain good form and use an appropriate weight to maximize effectiveness
Step by Step Instructions For Reverse-grip lat pull-down
- Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands are placed closer than the shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the fully contracted position and keep the elbows close to your body. The upper torso should remain stationary as your bring the bar to you and only the arms should move. The forearms should do no other work other than hold the bar.
- After a second on the contracted position, while breathing in, slowly bring the bar back to the starting position when your arms are fully extended and the lats are fully stretched.
- Repeat this motion for the prescribed amount of repetitions.
Warm Up Tips
- Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands are placed closer than the shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the fully contracted position and keep the elbows close to your body. The upper torso should remain stationary as your bring the bar to you and only the arms should move. The forearms should do no other work other than hold the bar.
- After a second on the contracted position, while breathing in, slowly bring the bar back to the starting position when your arms are fully extended and the lats are fully stretched.
- Repeat this motion for the prescribed amount of repetitions.
The reverse-grip lat
Reverse-grip lat pull-down Safety Tips
- Adjust the knee pad of the machine to fit your height to prevent your body from being raised by the resistance attached to the bar.
- Grab the pull-down bar with a supinated grip, placing your hands closer than shoulder width.
- Create a curvature in your lower back and stick your chest out to maintain proper posture.
- Concentrate on squeezing the back muscles and keeping the elbows close to your body while pulling the bar down.
- Slowly bring the bar back to the starting position, fully extending your arms and stretching the lats.
- Repeat the motion for the prescribed amount of repetitions.
- Maintain good form by keeping your back straight and core engaged.
- Keep your arms and elbows close to your body to target the correct muscles.
- Use an appropriate weight for your current strength level.
- Perform low reps for developing back strength or higher reps for size.
Incorporating Into Other Workouts
To incorporate the reverse-grip lat pull-down into your workout, follow these steps:
1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height, ensuring that your body is not raised by the resistance attached to the bar.
2. Grab the pull-down bar with your palms facing your torso in a supinated grip. Place your hands closer than shoulder width.
3. Extend both arms in front of you, holding the bar at the chosen grip width. Bring your torso back around 30 degrees, creating a curvature in your lower back and sticking your chest out. This is your starting position.
4. Breathe out and pull the bar down until it touches your upper chest. Draw your shoulders and upper arms down and back, concentrating on squeezing the back muscles once you reach the fully contracted position. Keep your elbows close to your body and ensure that only your arms move, while the upper torso remains stationary. The forearms should do no other work other than holding the bar.
5. After a second in the contracted position, breathe in and slowly bring the bar back to the starting position, fully extending your arms and stretching your lats.
6. Repeat this motion for the prescribed number of repetitions.
When incorporating the reverse-grip lat pull-down into your workout, keep the following points in mind:
- This exercise targets the lower lats and biceps, increasing the range of motion more than