Reverse-Grip Pulldown

Beginner

Owen Jones

17 Sep 2024

Reverse-Grip Pulldown is a variation of lat pulldown that targets and develops the back, shoulders, and arms muscles.

Step 1
Grab the straight bar attachment with an overhand grip, palms facing you and arms slightly wider than shoulder-width. Your arms should be fully extended up. This is your starting position.
Step 2
Slowly pull your elbows down and back, bringing your shoulder blades together. The bar should stop in front of the chest. Pause and then slowly return the barbell to the starting position.

Reverse-Grip Pulldown targets Back, Biceps, Delts, Forearms, Lats, Upper Back as seen below.

Activate your back muscles by bringing your elbows to your chest and squeezing your shoulders.
Don't use a partial range of motion. Pull the bar to your chest.
Avoid rounding in the upper back. Stand up with your chest up and your shoulders back.

Beginner

Intermediate

Owen Jones

17 Sep 2024