Reverse Grip Machine Lat Pulldown Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Leverage machine
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Deltoid Posterior, Trapezius Lower Fibers, Teres Major, Trapezius, Trapezius Middle Fibers, Brachioradialis, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Reverse Grip Lat Pulldown
Visualised Target Muscle Groups
Front
Back
How to: Reverse Grip Machine Lat Pulldown
- Sit at the lat pulldown machine and adjust the seat height as needed.
- Grip the handles with a reverse grip (palms facing you), arms extended above.
- Pull the handles down towards your chest, keeping your elbows close to your body.
- Squeeze your shoulder blades together at the bottom of the movement.
- Slowly return to the starting position, maintaining control throughout.
Common Mistakes
- Using too much weight, leading to improper form.
- Not fully extending the arms during the return.
- Arching the back excessively during the pull.
Modifications
- Use lighter weights or resistance to maintain control.
- Perform the exercise seated on a bench for added support.
Tips
- Keep your back straight and avoid leaning back to prevent strain.
- Use a controlled motion, especially when returning to the starting position.
- Focus on squeezing your shoulder blades together at the bottom of the movement.
Reverse Grip Machine Lat Pulldown Alternatives
Tags
back
latissimus dorsi
strength
pull
machine
upper body
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