Reverse Grip Lat Pulldown
The reverse grip lat pulldown is a cable machine exercise that targets the back muscles and biceps using an underhand grip. This variation emphasizes the lower lats and allows for a greater range of motion than standard pulldowns.
Because the reverse grip places significant demand on the biceps compared to other back exercises, AI coaching is critical for balancing volume. The app analyzes your recent arm training and recovery status to determine if your biceps are too fatigued to assist effectively, potentially adjusting the load or recommending a neutral grip alternative. Additionally, by tracking RPE and intensity, the system ensures you aren't compensating for fatigue by leaning back excessively, keeping the stimulus focused on muscle development rather than momentum.
Form Cues
- Grip the bar shoulder-width apart with palms facing your body
- Drive your elbows down and keep them tucked close to your sides
- Keep your chest tall and slightly arched throughout the movement
- Squeeze your shoulder blades together at the bottom of the pull
- Control the bar slowly on the way back up to fully stretch the lats
- Don't lean your torso back excessively to pull the weight
- Don't allow your shoulders to shrug up towards your ears
- Don't use momentum to jerk the bar downward
- Don't let your elbows flare out to the sides
Common Mistakes
- Leaning back too far
- Using momentum to initiate the pull
- Grip width too wide
- Shrugging shoulders at the top
- Incomplete range of motion
Muscles Worked
This exercise primarily targets the latissimus dorsi, with a specific emphasis on the lower lats due to the elbow-tucked position. The underhand (supinated) grip heavily recruits the biceps brachii as a secondary mover, making this an excellent compound movement for building both back width and arm strength.
Primary
Secondary
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