Reverse grip lat pulldown: How to, muscles worked and benefits   

The reverse grip lat pulldown is one of the best exercises to build a stronger and more muscular back. It is a variation of the lat pulldown that primarily targets the lats (latissimus dorsi) and also focuses on the middle back and biceps.

The reverse lat pulldown, when done correctly, not only helps increase strength throughout the back but also strengthens the forearms and biceps while improving lower back stability as well.

You can add this exercise to your back workouts, pull workouts, upper-body workouts, or full-body workout routines.

This article explains how to do the reverse grip lat pulldown correctly along with the benefits that it offers.

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How to do the reverse grip lat pulldown: Correct form and technique

• Attach a handle to the lat pulldown machine and take a seated position. Make sure to use a wide grip handle and sit straight with your back stable.
• Now hold the handle using a double underhand or a supinated grip with your hands at a shoulder-width distance.
• Contract your shoulder blades and flex your elbows as you extend your shoulders and pull the handle towards your body. Continue to pull the handle until your elbows get in line with your upper body.
• From there, lower the handle slowly back to its starting position and repeat the exercise for the desired number of reps.

The reverse grip lat pulldown can be added to your back workouts, pull workouts, upper body workouts, or full-body workout routines. (Photo via Unsplash/FitNish Media)

Muscles targeted

Aside from targeting the latissimus dorsi, the reverse grip pulldown also targets the following muscles:

• Posterior deltoid
• Rhomboids
• Biceps brachii
• Teres major

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Beginner tips

To make this back exercise a bit easier and more convenient, here are some tips that you must follow:

• As you pull the bar towards your body, engage your abdominals to ensure you don’t curve through your spine. Tight and contracted abdominal muscles will help keep your back straight and stable.
• Drive your elbows towards your ribs to activate your back muscles and squeeze your shoulder blades together when initiating the pull.
• Control the weight throughout the exercise and do not allow momentum to initiate the movement.
• When pulling the bar towards your chest, make sure to pull it completely. Do not use a partial range of motion.
• Use a false grip if you feel your biceps are being overused during the exercise.
• Keep your head and neck neutral throughout the exercise and do not allow them to move forward.
• Allow your shoulders to shrug t the top of the movement and internally rotate them when pulling the bar towards your chest.
• Do not round your upper back and also do not lock your shoulders.

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What are the benefits of the reverse grip lat pulldown?

The reverse grip lat pulldown offers several benefits. Here are some great advantages of adding a reverse grip pulldown to your workout routines:

1) It is a beginner-level exercise

The reverse lat pulldown is an easy exercise that can be done by beginners and advanced exercisers alike. You can include this exercise in your back workout routine to solely build back muscles or add it to your full-body strength training session. Additionally, it is a safe exercise if proper forms and techniques are used.

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2) It helps build a stronger back

As an incredible back exercise, this easy variation of the lat pulldown helps strengthen the back and also helps increase its size. Having a strong and healthy back, as a result, helps improve your posture and reduces your risk of injury while also protecting your spine.

The reverse grip lat pulldown helps build a stronger and muscular back. (Photo via Pexels/Karen Irala)

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3) It is a great exercise to target the back and arms together

The reverse grip lat pulldown offers a unique stimulation to the back and arms and helps you achieve maximum gain in a short amount of time.

The hand positioning in this exercise engages the biceps and trains them to work hard to move the weight using a full range of motion.

If you want to challenge your muscles even more and spice up your back workout routine, go for different variations and see how they work for you. Some great variations of the reverse grip pulldown include lat pulldown, wide grip reverse pulldown, pause rep reverse pulldown, and narrow grip reverse pulldown.