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Reverse-Grip Lat Pulldown

Reverse-grip lat pulldowns should be implemented into workouts due to the many benefits of this exercise. Some primary lat pulldown benefits are increasing strength and muscle mass, improving posture, and improving overall joint stability.

The lat pulldown exercise can be used in various workout splits due to the many lat pulldown alternatives. Additionally, this exercise is easy to adjust in difficulty due to being a machine-based exercise.

We give details below on the correct form, implementing the exercise safely, and the most effective exercise programming.

How To Do

  1. Take a seat on the lat pulldown machine facing the equipment.
  2. Place your knees at a 90-degree angle under the knee pad. Adjust the knee pad as necessary for comfort. Your knees should be touching the pad, but not digging into it.
  3. Adjust the weight pin on the machine to a light weight to start.
  4. Place your hands on the handlebar grips, palms facing towards you.
  5. Slowly pull the hand bars down towards your waist. Be sure to sit up straight and engage your back muscles (i.e. lats, traps, and shoulders).
  6. When you are pulling down, your elbows should begin to pull towards your body, away from the machine. Keep your head and eyes facing forward with an upright posture. Continue until you reach the bottom of the range of motion. This will be when your hands reach approximately shoulder height.
  7. Slowly move back in the opposite motion, keeping your lats, traps, and shoulder muscles engaged. You have completed the rep once you are back in the starting position.

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Tips From Expert

  • Maintain an upright posture throughout the exercise.
  • Squeeze your shoulder blades together when you are performing the pulldown motion. Think about squeezing a pencil between your shoulder blades to help with appropriate postural muscle engagement.
  • Breathe in through your nose and out through your mouth throughout the exercise. This will help engage your core for overall stability. This helps increase core stability and stiffness in the spine allowing you to improve your performance.
  • Breathe out when you are pulling the bar down towards your waist. Breathe in when you are slowly moving the bar back to the starting position.

Optimal Sets and Reps

The table below gives general exercise programming guidelines for the reverse-grip lat pulldown exercise. This table is split by specific training goals.

Training TypeSetsReps
Strength Training2–62–6
Hypertrophy3–66–12
Endurance Training2–312+
Power Training3–51–5 (Explosive)
Optimal Sets & Reps of Reverse-Grip Lat Pulldown

How to Put in Your Workout Split

The reverse-grip lat pulldown targets upper body musculature and is used to help improve posture, back strength, and shoulder stability.

  • Upper Body Days — The reverse-grip lat pulldown is an excellent addition to upper body lifting days. This exercise targets several upper body muscles to meet various exercise needs.
  • Back-Focused Days — Given the reverse-grip lat pulldown activates most back muscles, this is a great addition to your back-focused training day.
  • Accessory Strength Exercise — Many cable bicep workouts are great accessory additions to strength workouts. The reverse-grip lat pulldown exercise works very similar muscles to the standing cable lat pulldown. Furthermore, the reverse grip specifically allows a greater targeting of the biceps muscles, potentially making it a better option.

Repetition guidelines are determined by loading intensity recommendations. Your one repetition maximum or 1RM is the basis of these recommendations. This is the maximum weight you can lift for one repetition. Use the guides below to optimize your training.

  • Hypertrophy Training — 60%–80% of your 1RM, with 60–90 seconds of rest between sets.
  • Endurance Training — 40%–60% of your 1RM, with 60–90 seconds of rest between sets.
  • Strength And Power Training — 80%–100% of your 1RM, with 2–3 minutes of rest between sets.

Primary Muscle Groups

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Latissimus Dorsi

The latissimus dorsi is a triangular-shaped muscle on your back, just below your shoulder blades. This muscle is fully engaged during the reverse-grip lat pulldown. The latissimus dorsi provides trunk and shoulder stability during this exercise movement.

The latissimus dorsi contributes to basic trunk and arm movements to move the upper body. This muscle works to extend the arm backward and also to bring the arm closer to your body. Additionally, the latissimus dorsi assists with trunk rotation.

The pronated-grip lat pulldown (narrow grip) elicits similar latissimus dorsi engagement to the reverse-grip (supinated-grip) exercise. The muscle activation rate for the latissimus dorsi during the pronated-grip lat pulldown is approximately 80%. Therefore, muscle engagement for latissimus dorsi during the reverse-grip lat pulldown is likely similar.

Biceps Long Head

The biceps muscle consists of a long head and a short head. The long head of the biceps is located on the outside part of the bicep on the front of your arm.

The long head of the biceps tendon may be a passive stabilizer of the shoulder joint. This is important during the reverse-grip lat pulldown. Having good shoulder stabilization allows for better contraction of the latissimus dorsi muscle.

The pronated-grip lat pulldown (narrow grip) activates similar muscles as to reverse-grip (supinated-grip) exercise. The muscle activation rate of the biceps during the pronated-grip lat pulldown is 56%. Therefore, muscle engagement for the biceps during the reverse-grip lat pulldown is likely similar.

Biceps Short Head

The biceps short head is the part of the biceps muscle. It is on the inside of the front of the arm.

The short head of the biceps muscle helps stabilize the shoulder. It also helps in moving the arm closer to the body and rotating the arm. This is important for the reverse-grip lat pulldown exercise to enhance the contraction of the other primary muscle, the latissimus dorsi.

Secondary Muscle Groups

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

​Posterior Deltoid

The posterior deltoid is on the back of the shoulder. This muscle works with the anterior deltoid to stabilize the arm and shoulder. This is required in activities such as pulling open a drawer.

This is especially important for the reverse-grip lat pulldown. Strong shoulder stabilization is necessary to keep an upright posture during this exercise.

Brachialis

The brachialis muscle runs down the middle of the arm, deep to the biceps muscle. This muscle primarily helps with elbow flexion. This is important for everyday activities, such as eating or carrying objects.

This is essential during the reverse-grip lat pulldown exercise, given that the elbows require great flexion during the exercise. This is necessary to achieve a full range of motion.

Brachioradialis

The brachioradialis is on the outer portion of the forearm and spans from the elbow to the wrist. The primary function of this muscle is elbow flexion, which is important for lifting heavy objects.

This muscle helps stabilize the elbow during the reverse-grip lat pulldown, allowing for appropriate muscle engagement throughout the movement.

Upper Trapezius

The trapezius is a triangular-shaped muscle that has three components: upper, middle, and lower portions. The upper trapezius is between your neck and shoulder blades. The primary function of the trapezius muscle is to stabilize the shoulder blades.

The trapezius is engaged during the reverse-grip lat pulldown. The upper trapezius helps to stabilize the shoulder blades, allowing for slow and controlled movement. This is important in shoulder-shrugging motions.

As stated, the pronated-grip lat pulldown (narrow grip) activates similar muscles to the reverse-grip (supinated-grip) exercise. The muscle activation rate of the trapezius muscle during the pronated-grip lat pulldown is approximately 80%. Therefore, muscle engagement for the trapezius during the reverse-grip lat pulldown is likely similar.

Middle Trapezius

The middle trapezius is in the middle of the back between the upper and lower trapezius muscles. The trapezius muscles primarily work to stabilize the shoulder blades. The middle trapezius helps to pull the shoulders back, which is important for good posture.

The middle trapezius engages during the reverse-grip lat pulldown to allow for an upright posture during the full range of motion.

Sternal Head Of Pectoralis Major

The pectoralis major has multiple heads. The sternal head makes up the majority of the chest. It functions primarily to extend the arm. This is necessary for bringing objects closer to your body.

The sternal head of the pectoralis major is activated during the reverse-grip lat pulldown. It aids the movement bringing the flexed arms closer to the body.

Equipment

Lat Pulldown Machine

Lat Pulldown Machine

This is a great piece of equipment for working your lats and core. Ensure your legs are under the pads.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Lat Pulldown

Close-Grip Lat Pulldown

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Pull-Up

Assisted Pull-Up

Dumbbell Hammer Curl

Weighted Pull-Up

Dumbbell Single-Arm Bent-Over Row

Seated Cable Row

Dumbbell Bicep Curl

Chair Inverted Row

Chin-Up

Pulse Row

Who Should Do?

Bodybuilders

One of the goals of bodybuilding is to improve overall muscle tone and aesthetics. This is due to typically being judged on muscle size, shape, and symmetry. Developing a well-rounded exercise program that works large muscle groups is necessary. 

The reverse-grip lat pulldown helps to enhance the physique by increasing lean mass. It does this efficiently by targeting many large muscle groups. Therefore, this is a great exercise for bodybuilders to regularly work into their workout routine. 

Functional Athletes

Functional athletes are individuals who are working towards improving their activities of daily living. These activities of daily living are anything that mimics everyday life. This is typically done through bodyweight exercise and resistance training modalities.

The reverse-grip lat pulldown works various upper body muscles to create improved trunk stability. Improvement in strength for back, shoulder, and bicep muscles will help ease movements of everyday living. This can specifically help with moving heavy objects and eating dinner. 

Beginner Gymgoers

Many people who are new to fitness and exercise are learning basic coordination skills that it takes to lift. Finding exercises that work large muscle groups and are machine-based is a great way to begin. These allow for an individual to develop the neuromuscular patterns they need to develop basic coordination skills.

The reverse-grip lat pulldown works large muscle groups on the back of the upper body. This exercise can help improve general coordination and motor skills safely. This is due to the controlled motion that machine-based exercises provide. 

Who Should Not Do?

People With Shoulder Impingement Syndrome

Shoulder impingement syndrome is one of the most common complaints of shoulder pain. One of the hallmark movements recommended for people with shoulder impingement syndrome to avoid is overhead movements. 

The reverse-grip lat pulldown is an overhead movement that would likely exacerbate symptoms of shoulder impingement syndrome. Therefore, other back-based exercises should be implemented instead until the pain fully subsides. There are many lat pulldown alternatives that can be used instead. 

Individuals With Chronic Elbow Arthritis

Many people with elbow arthritis have joint stiffness, which can lead to a limited range of motion. This range of motion can limit many movements. The reverse-grip lat pulldown requires full elbow extension and flexion. This motion would likely be limited by the stiffness due to elbow arthritis. 

Individuals with this condition should avoid this exercise until a physical therapist or physician has given appropriate clearance to participate.

People With Biceps Tendinopathy

People with biceps tendinopathy (tendon inflammation) typically have regular debilitating pain. This pain and tenderness is mostly in the biceps and shoulder area. Any sort of overhead motion typically exacerbates this pain. 

The reverse-grip lat pulldown is an overhead motion that would likely worsen the symptoms of biceps tendinopathy. Therefore, this exercise should be avoided until pain has been successfully treated. 

Benefits Of The Exercise

Tones Muscles

Muscle tone is determined by the balance between muscle elasticity and stiffness. An imbalance in this can potentially lead to injury. Correct exercise programming can typically help prevent imbalances. This can be done through any exercise that engages the core, such as lat pulldowns. 

Muscle tone is also seen as reducing the appearance of body fat. An effective way to reduce body fat is through resistance training. Increasing resistance exercise, especially in large muscle groups is essentially to help increase muscle tone. Therefore, incorporating reverse-grip lat pulldowns into your regular routine can improve muscle tone.

Builds Strength

The reverse-grip lat pulldown builds strength in the back, shoulder, and bicep muscles. This exercise does so by placing resistance on these specific large muscle groups. Any resistance added to specific muscle groups will lead to an increase in strength over time. 

Strength is needed for various activities of daily living. Given that this exercise improves strength, this could also lead to a better ability to do day-to-day activities. This will improve overall quality of life and functionality. 

Improves Endurance 

Muscular endurance is changed mostly through improving the efficiency of slow-twitch muscle fibers (endurance fibers). Efficiency is improved through greater utilization of oxygen, which leads to better overall metabolism. Therefore, these slow-twitch muscle fibers are important for overall heart health. 

The reverse-grip lat pulldown can be an exercise that helps benefit muscular endurance in this way. Incorporating the muscular endurance programming guidelines of this exercise can help improve overall endurance capacity. 

Frequently Asked Questions

What does a reverse-grip lat pulldown work?

The reverse-grip lat pulldown works the back, shoulder, and bicep muscles.

Is underhand or overhand grip better for lat pulldowns?

This depends on your goals. The underhand grip is better for bicep engagement with latissimus dorsi engagement. The overhand grip is better for latissimus dorsi engagement primarily. 

What muscle does the reverse grip work?

The reverse grip specifically works the biceps. It also engages the latissimus dorsi, brachialis, posterior deltoid, and trapezius muscles.

Is the reverse grip good for the biceps?

Yes, the reverse grip is the most beneficial grip to engage the biceps during the lat pulldown.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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