Cable Reverse Grip Pulldown Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Cable
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Trapezius Lower Fibers, Infraspinatus, Teres Major, Teres Minor, Trapezius Middle Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Reverse Grip Lat Pulldown
How to: Cable Reverse Grip Pulldown
- Set the cable machine to a suitable weight and attach the bar with a reverse grip (palms facing you).
- Sit down and adjust the seat height so that your thighs are snug under the pad.
- Grasp the bar with both hands, maintaining a shoulder-width grip.
- Engage your core and pull the bar down towards your chest while leaning back slightly.
- Squeeze your shoulder blades together at the bottom of the movement.
- Slowly return the bar to the starting position, maintaining control through the descent.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using momentum instead of engaging the muscles.
- Pulling the bar too close to the chest instead of towards the collarbone.
- Allowing the shoulders to hunch up towards the ears.
Modifications
- Use lighter weights if you're a beginner or have any shoulder discomfort.
- Perform the exercise seated for added stability.
Tips
- Keep your back straight and avoid leaning too far back.
- Engage your core to stabilize your body throughout the movement.
- Control the weight on the way down to maximize muscle engagement.
Cable Reverse Grip Pulldown Alternatives
Tags
back
strength
latissimus dorsi
cable machine
shoulder
upper body