TETSUReverse Grip Machine Lat Pulldown
The Reverse Grip Machine Lat Pulldown is a leverage machine exercise for the back that primarily targets the lats, with the biceps and forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Reverse Grip Machine Lat Pulldown
- Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
- Grasp the handles with an underhand grip, slightly wider than shoulder-width apart.
- Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back.
- Pull the handles down towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Reverse Grip Machine Lat Pulldown work?
The Reverse Grip Machine Lat Pulldown primarily targets the lats. The biceps and forearms work as supporting muscles.
What equipment do I need for the Reverse Grip Machine Lat Pulldown?
You need a leverage machine to perform the Reverse Grip Machine Lat Pulldown.
How many sets and reps of the Reverse Grip Machine Lat Pulldown should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Reverse Grip Machine Lat Pulldown works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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