Reverse-Grip Lat Pulldown
A lat pulldown with an underhand, shoulder-width grip. Mirrors the chin-up pattern and increases biceps involvement.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Biceps
- Brachialis
- Teres Major
- Rhomboids
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit at the pulldown station with thighs secured. Grip the straight bar underhand at shoulder width with arms extended.
Lift the chest and set the shoulders down.
Pull the bar to the upper chest, driving the elbows down and in.
Squeeze briefly at the bottom.
Return the bar overhead slowly to full arm extension.
Breathing: Exhale as you pull, inhale as you return.
Coaching tips
Elbows to the hips
Chest tall
Slow return
Common mistakes
Curling the bar with the arms
Leaning back excessively
Partial range
Safety notes
Choose a load that allows full elbow extension without discomfort.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.