Reverse Grip Machine Lat Pulldown

Reverse Grip Machine Lat Pulldown

Note: This is just a visual reference — it may vary depending on your setup.

Strength Back

Arms Back

Muscle Activation

Back · Latissimus Dorsi

80%

Biceps

20%

Equipment

Lat Pulldown Machine

Setup / Starting Position

Sit on the lat pulldown machine bench with your back straight and your feet flat on the ground.
Adjust the knee pads so they comfortably secure your legs under them.
Grip the bar with your palms facing up (supinated grip), hands slightly closer than shoulder-width apart.
Make sure your grip is firm but not overly tight.

Exercise Position

Keep your chest up and your shoulders down and back.
Maintain a slight arch in your lower back, engaging your core muscles for stability.
Relax your neck and avoid shrugging your shoulders.

Form & Performance

Inhale and brace your core.
Pull the bar down smoothly towards your upper chest, leading with your elbows.
Keep your chest lifted and your torso upright throughout the movement.
Squeeze your shoulder blades together at the bottom of the movement to fully engage your back muscles.
Avoid leaning back excessively or using momentum to complete the rep.
Hold the contracted position for a brief moment to maximize muscle activation.