Machine Reverse Grip Lat Pulldown

A pulling exercise performed on a machine with a reverse/underhand grip that targets the lats while placing increased emphasis on biceps engagement.

Instructions

1. Sit at the lat pulldown machine with your back upright and feet flat on the floor.
2. Grasp the bar with an underhand grip (palms facing toward you), hands positioned shoulder-width apart or slightly narrower.
3. Keep your chest up and shoulders back as you prepare for the movement.
4. Pull the bar down toward your upper chest, driving your elbows downward and backward.
5. Bring the bar to approximately chest height while squeezing your back muscles.
6. Pause briefly at the bottom, feeling the lat and biceps contraction.
7. Slowly return the bar to the starting position with full arm extension and control.
8. Repeat for the prescribed number of repetitions.

Tips

• The underhand grip emphasizes biceps activation more than an overhand grip.
• Keep your chest up and lean back slightly to better engage the lats.
• Focus on pulling with your back rather than relying on arm strength.
• Maintain a neutral spine throughout the movement.
• Control the eccentric (return) phase to maximize muscle tension.
• A narrower grip can help increase biceps involvement in the movement.