Reverse Grip Lat Pulldown (Cable)

A compound back exercise performed with a reverse (underhand) grip at a cable machine to develop lat width and thickness while engaging the biceps.

Instructions

1. Sit at the lat pulldown machine with your thighs under the pad to keep you in place.
2. Grasp the bar with a reverse grip (palms facing toward you) slightly wider than shoulder-width.
3. Keep your chest up and pull the bar down in front of your body toward your lower chest.
4. Retract your shoulder blades and squeeze your lats at the bottom of the movement.
5. Pause briefly at the bottom position.
6. Slowly return the bar to the starting position with control.

Tips

• The reverse grip increases bicep involvement compared to pronated grip variations.
• Keep your core engaged and lean back slightly to maximize lat activation.
• Drive your elbows down and back rather than thinking about pulling the bar.
• Maintain a consistent range of motion and avoid jerky movements.
• Feel the stretch in your lats at the top before pulling again.
• The underhand grip may provide better mind-muscle connection for some lifters.