Lat Pulldown - Reverse grip (Machine)
A back exercise that emphasizes the lats and rear deltoids using a reverse grip on the lat pulldown machine. It's effective for building thickness and width in the upper back.
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Lat Pulldown - Reverse grip (Machine)
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Step-by-Step Instructions
1. Grip and Setup
Adjust the seat height so your knees are slightly bent and your feet are flat on the floor. Grip the bar with an overhand grip, slightly wider than shoulder-width apart. Your body should be upright with a slight natural curve in your lower back.
- Adjust the knee pads for comfort and support
- Ensure a secure grip on the bar
2. Initiate Pull
Initiate the movement by pulling the bar down towards your upper chest, keeping your elbows close to your body. Focus on squeezing your shoulder blades together.
- Maintain a controlled movement
- Avoid swinging or using momentum
3. Pause and Squeeze
Pause briefly at the bottom of the movement with the bar near your upper chest, feeling a contraction in your lats. Maintain a straight back and avoid shrugging your shoulders.
- Squeeze your shoulder blades together at the bottom
- Maintain controlled breathing
4. Controlled Extension
Slowly extend your arms upwards, returning the bar to the starting position. Keep your back straight and avoid dropping the weight.
- Maintain tension in your lats throughout the movement
- Avoid locking out your elbows
5. Repeat
Repeat the movement for the desired number of repetitions. Focus on maintaining proper form and control.
- Listen to your body and stop if you feel pain
- Adjust weight as needed
Form Tips
✓Elbow Position
Keep your elbows close to your body throughout the movement to maximize lat activation.
✓Scapular Retraction
Focus on pulling your shoulder blades together at the bottom of the movement for maximum contraction.
✓Controlled Movement
Avoid using momentum; the movement should be slow and controlled.
✓Proper Grip
Maintain a firm, overhand grip, slightly wider than shoulder width.
Common Mistakes
Using momentum
Focus on controlled movement; reduce weight if needed.
Arching the back
Maintain a neutral spine throughout the exercise.
Pulling with biceps only
Focus on engaging your lats by pulling the bar down towards your chest, not just your forearms.
Not extending arms fully at the top
Fully extend your arms at the top of the movement to ensure full range of motion.
Using excessive weight
Reduce the weight to maintain proper form and avoid injury.
Alternative Exercises
- Close-Grip Lat Pulldown
- Wide-Grip Lat Pulldown
- One-Arm Lat Pulldown
Complementary Exercises
- Barbell Rows
- Face Pulls
- Seated Cable Rows
