Lat Pulldown (Reverse Grip)

The bicep-friendly back builder — emphasizes lower lats, builds bicep strength, and creates thick back development

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⚡ Quick Reference

Aspect	Details
Pattern	Vertical Pull (Underhand)
Primary Muscles	Lats, Biceps
Secondary Muscles	Rhomboids, Traps, Brachialis
Equipment	Lat Pulldown Machine, Straight Bar
Difficulty	⭐ Beginner
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Seat height: Adjust so thighs fit snugly under pads when seated
   • Feet flat on floor
   • Thigh pads prevent body lift during pull
2. Grip position: Hands shoulder-width or slightly narrower
   • Underhand/supinated grip (palms facing you)
   • Thumbs wrapped around bar for security
   • Wrists neutral, not bent excessively
3. Body position: Sit upright, slight lean back (5-10°, less than overhand version)
   • Chest up and proud
   • Core braced, natural arch in lower back
4. Starting position: Arms fully extended overhead
   • Shoulders elevated, lats and biceps stretched
   • Feel tension in the cable before first rep

Equipment Setup

Equipment	Setting	Notes
Seat	Arms reach bar comfortably when extended	Proper height crucial for ROM
Thigh pads	Snug against thighs	Prevents lifting off seat
Bar	Straight bar attachment	EZ-bar also works, easier on wrists
Weight	Start lighter than overhand version	Biceps fatigue faster

Setup Cue

"Palms up, grip tight, chest high — get ready to squeeze"

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Establishing optimal underhand pulling position

1. Sit down, secure thighs under pads
2. Reach up and grip bar with underhand grip (palms toward you)
3. Hands shoulder-width or slightly closer
4. Sit back, chest up, minimal lean
5. Arms fully extended, feel lat and bicep stretch

Tempo: Deliberate setup, establish tension

Feel: Biceps and lats stretched, ready to pull

⬇️ Pull Phase

What's happening: Pulling bar down to lower chest/upper abdomen

1. Initiate with lats and biceps together — think "pull elbows down and in"
2. Pull bar down in smooth path toward lower chest/sternum
3. Keep chest up throughout, minimal body movement
4. Breathing: Exhale as you pull down
5. Elbows should travel down and slightly back

Tempo: 1-2 seconds (controlled, powerful)

Feel: Lats and biceps working together, strong contraction

Critical: Bar path is more vertical than wide-grip version

Bar end position: Lower chest to upper abdomen (lower than overhand grip)

🔝 Contracted Position

What's happening: Peak contraction of lats and biceps

1. Bar touches lower chest/upper abdomen
2. Elbows pulled down and back, close to body
3. Squeeze lats and biceps hard for 1 second
4. Chest up, slight arch maintained
5. Shoulder blades squeezed together

Common error here: Pulling too far back (excessive lean) or stopping short

Feel: Intense squeeze in lower lats and bicep peak contraction

⬆️ Release Phase

What's happening: Controlled return to full stretch

1. Slowly release bar back up with control
2. Maintain upright posture, don't rock forward
3. Resist the weight — biceps and lats work eccentrically
4. Breathing: Inhale as you extend arms
5. Full extension at top, feel deep stretch

Tempo: 2-3 seconds (slow, controlled)

Feel: Lats and biceps lengthening under load

Note: Don't just let the weight pull your arms up — control it actively

Key Cues

Primary Cues

• "Pull to your belly button" — encourages proper bar path
• "Elbows to back pockets" — engages lats, not just biceps
• "Squeeze and hold" — emphasizes peak contraction

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-1	2s down, no pause, 1s up, 1s reset
Hypertrophy	2-2-2-1	2s down, 2s squeeze, 2s up, 1s stretch
Bicep Focus	2-1-3-1	2s down, 1s pause, 3s eccentric, 1s stretch

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Latissimus Dorsi	Shoulder extension and adduction — primary back muscle	█████████░ 85%
Biceps Brachii	Elbow flexion — significantly more involved than overhand grip	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Brachialis	Elbow flexion, deep arm muscle	███████░░░ 70%
Rhomboids	Scapular retraction	███████░░░ 70%
Mid Traps	Scapular retraction and stabilization	██████░░░░ 60%

Stabilizers

Muscle	Role
Rear Delts	Shoulder stability during pull
Forearms/Grip	Maintains grip throughout movement
Core	Stabilizes torso

Muscle Emphasis

To emphasize lower lats: Pull to lower chest/upper abdomen, full squeeze at bottom To emphasize biceps: Slower tempo, focus on eccentric (3-4s lowering) To reduce bicep involvement: Use wider grip or switch to overhand

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
All biceps, no lats	Arms do all the work	Turns into bicep curl, misses lat development	Cue "elbows down first," feel lats initiate
Excessive lean back	Rocking torso to complete reps	Reduces lat tension, uses momentum	Lighter weight, stay more upright
Incomplete extension	Not reaching full arm stretch at top	Limits ROM, reduces growth stimulus	Full extension every rep, stretch lats
Wrists bent excessively	Wrists flexed or extended too much	Wrist strain, reduces force transfer	Keep wrists neutral, aligned with forearms
Too narrow grip	Hands very close together	Over-emphasizes biceps, limits lat involvement	Shoulder-width or slightly narrower

Most Common Error

Turning it into a bicep curl — the underhand grip naturally involves biceps more, but you must still focus on pulling with your back. Think "drive elbows down" not "curl hands up."

Self-Check Checklist

• Underhand grip, shoulder-width apart
• Minimal torso lean (more upright than overhand version)
• Full arm extension at top (feel the stretch)
• Bar touches lower chest/upper abdomen at bottom
• Feeling it in lats AND biceps (not just arms)

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🔀 Variations

By Grip Width

Shoulder-Width (Standard)

Aspect	Details
Grip Width	Hands at shoulder-width
Hand Position	Underhand/supinated
Best For	Balanced lat and bicep development
Emphasis	Lower lats, biceps

Close Grip

Aspect	Details
Grip Width	Hands 6-10 inches apart
Hand Position	Underhand/supinated
Best For	Maximum bicep involvement
Emphasis	Biceps, inner lats

Key difference: More bicep focus, deeper lat contraction

Wider Grip

Aspect	Details
Grip Width	Slightly wider than shoulders
Hand Position	Underhand/supinated
Best For	More lat emphasis, less bicep
Emphasis	Outer lats, less arm involvement

Key difference: Reduces bicep contribution, more lat-focused

By Training Purpose

Hypertrophy Focus

Variation	Change	Why
Slow Eccentrics	3-4s lowering phase	Builds muscle, time under tension
Pause at Bottom	2-3s hold at contraction	Peak contraction emphasis
21s Protocol	7 top half, 7 bottom half, 7 full	Metabolic stress, pump

Strength Focus

Variation	Change	Why
Heavy Sets	6-8 reps with heavier load	Build pulling strength
Cluster Sets	3 reps, rest 15s, repeat	Neural adaptation
Weighted	Add weight belt	Prepare for weighted chin-ups

Bicep Emphasis

Variation	Change	Why
Very Slow Negative	4-5s eccentric	Eccentric overload for biceps
Close Grip	Hands closer together	Maximum bicep activation
Isometric Holds	Hold at 90° elbow angle	Mid-range tension

Attachment Variations

Attachment	Grip	Effect
Straight bar	Underhand, standard	Classic, balanced
EZ-bar	Underhand, angled	Easier on wrists, more comfortable
V-bar/close grip	Neutral/parallel	Wrist-friendly, bicep focus
Single handle	One arm underhand	Fix imbalances, unilateral

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Weight	RIR
Strength	3-4	6-8	2-3 min	Heavy	1-2
Hypertrophy	3-4	8-12	90s-2min	Moderate-Heavy	2-3
Endurance	2-3	12-15	60-90s	Light-Moderate	3-4
Bicep Emphasis	3-4	10-15	90s	Moderate	2-3

Workout Placement

Program Type	Placement	Rationale
Pull day	Second vertical pull (after overhand)	Accessory to wide-grip
Back & biceps	First or second exercise	Hits both muscle groups
Upper body	Mid-workout	After main compounds
Arm day	Early exercise	Pre-exhaust biceps

Pairing Recommendations

Superset with: Cable rows, face pulls, or tricep work (antagonist pairing) Pair with: After overhand lat pulldown (different grip, same pattern) Follow with: Direct bicep work (curls), rear delt isolation

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3 sets, focus on lat engagement
Intermediate	2x/week	3-4 sets, varying intensities
Advanced	2-3x/week	4 sets, progressive overload

Progression Scheme

Progressive Overload

Progress in small jumps (5 lbs). Since biceps are involved, you may fatigue faster than with overhand grip. Focus on quality contractions over maximal weight.

Sample Progression

Week	Weight	Sets x Reps	Notes
1	70 lbs	3x10	Establish baseline
2	75 lbs	3x10	Add 5 lbs
3	80 lbs	3x10	Add 5 lbs
4	85 lbs	3x8	Heavier load
5	90 lbs	4x8	Add volume
6	60 lbs	3x15	Deload, high reps

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Assisted Chin-up	Working toward bodyweight chin-ups
Band-Assisted Pulldown	Very deconditioned, learning pattern
Inverted Row (Underhand)	Bodyweight horizontal pull

Progressions (Harder)

Exercise	When Ready	Link
Chin-up	Can pulldown bodyweight for 8+ reps
Weighted Chin-up	Can do 10+ bodyweight chin-ups
One-Arm Lat Pulldown	Address imbalances

Alternatives (Same Goal, Different Movement)

Bodyweight

Alternative	Benefit
Chin-up	Bodyweight mastery, functional strength
Inverted Row (Underhand)	Horizontal pull, scalable

Cable Variations

Alternative	Equipment
Cable Row (Underhand)	Horizontal pulling variation
Single-Arm Pulldown	Unilateral, fix imbalances

Free Weight

Alternative	Benefit
Dumbbell Row (Supinated)	Unilateral, free weight

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Bicep tendinitis	Pulling load stresses bicep tendons	Reduce weight, slower tempo, ice after
Elbow tendinitis	Flexion under load aggravates condition	Switch to neutral grip or overhand
Shoulder impingement	Overhead position can irritate	Reduce ROM, don't go to full extension
Wrist pain	Supinated grip stresses wrists	Use EZ-bar or neutral grip handles

Stop Immediately If

• Sharp pain in bicep or elbow (not muscle burn)
• Popping or clicking in shoulder joint
• Sudden loss of strength or control
• Pain radiating down forearm
• Front shoulder pain (impingement)

Injury Prevention

Strategy	Implementation
Proper warm-up	2 light sets, 15-20 reps before working sets
Wrist alignment	Keep wrists neutral, not excessively flexed
Control eccentrics	Don't let weight crash up at top
Gradual progression	Add weight slowly — biceps fatigue faster
Balance push/pull	Equal volume of pushing and pulling

Bicep & Elbow Health

To protect biceps and elbows:

• Don't go too heavy — biceps are smaller than lats, fatigue first
• Full ROM — partial reps can create tendon issues
• Warm up properly — cold biceps are injury-prone
• Listen to your body — bicep/elbow pain is a warning sign

Most Common Injury

Bicep tendinitis from overloading or poor form. Use controlled tempo, don't swing the weight, and progress conservatively. If biceps hurt, switch to neutral or overhand grip temporarily.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension, Adduction	180° overhead to chest	🟡 Moderate
Elbow	Flexion	0-140° flexion	🟡 Moderate
Scapula	Depression, Retraction	Full scapular ROM	🟢 Low
Wrist	Stabilization (supinated)	Neutral position	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	180° overhead flexion	Can reach arms fully overhead	Shoulder mobility work, wall slides
Elbow	Full flexion (140°+)	Can touch shoulder with hand	Elbow mobility drills
Wrist	Supination without pain	Can turn palm up comfortably	Wrist rotations, stretching

Joint Health Note

The reverse grip is more demanding on the biceps and elbows than overhand grip. Ensure proper warm-up and don't overload too quickly. The supinated position is natural and safe when executed with control.

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❓ Common Questions

Reverse grip vs overhand grip — which is better?

Neither is universally better — they emphasize different things:

• Reverse grip (underhand): More bicep involvement, lower lat emphasis, can often lift more weight
• Overhand grip: More lat width, less bicep, better for V-taper

Use both in your training for complete back development. Start with overhand as your primary, add reverse grip as an accessory.

I feel this almost entirely in my biceps — is that normal?

Somewhat normal, but you should still feel your lats working. To improve lat activation:

1. Think "pull elbows down" not "curl the bar"
2. Start with straight-arm pulldowns to learn lat engagement
3. Use a lighter weight and slow down the tempo
4. Focus on the squeeze in your back at the bottom position

The reverse grip naturally involves biceps more, but lats should still be primary movers.

Should I use this or chin-ups?

Both! Lat pulldowns allow you to control the load and work specific rep ranges. Chin-ups are more challenging and functional. Use pulldowns to build strength toward chin-ups, or as an accessory after chin-ups for additional volume.

If you can't do chin-ups yet, reverse grip pulldowns are the best preparation.

How close should my hands be?

Start with shoulder-width apart. You can go slightly closer (6-10 inches apart) to emphasize biceps more, or slightly wider to emphasize lats. Most people find shoulder-width most comfortable and effective.

Can I use straps?

Yes, especially on heavier sets if grip is limiting. Since biceps are already working hard, straps ensure your back gets the work it needs without forearms failing first. Build grip strength separately.

My wrists hurt — what should I do?

Try these fixes:

1. Use an EZ-bar attachment instead of straight bar (angles reduce wrist stress)
2. Use neutral grip handles (palms facing each other)
3. Check that wrists are neutral, not excessively flexed
4. Reduce weight and work on form

If pain persists, switch to overhand or neutral grip variations.

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📚 Sources

Biomechanics & Muscle Activation:

• Signorile, J.F. et al. (2002). Grip width and muscle activation in lat pulldown variations — Tier A
• Lehman, G.J. et al. (2004). EMG comparison of lat pulldown grip variations — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy — Tier A
• NSCA Essentials of Strength Training — Tier A
• Renaissance Periodization — Hypertrophy Training Guide — Tier B

Technique:

• Stronger by Science — Greg Nuckols — Tier B
• NASM Personal Training Manual — Tier A
• ACE Exercise Library — Tier B

Safety:

• Fees, M. et al. (1998). Upper extremity weight-training modifications — Tier A
• NSCA Position Statement on Injury Prevention — Tier A

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For Mo

When to recommend this exercise:

• User wants to work toward chin-ups (this is best preparation)
• User wants to emphasize lower lats and add bicep work simultaneously
• User is looking for a lat pulldown variation after mastering overhand grip
• User wants to build pulling strength with more bicep involvement

Who should NOT do this exercise:

• Bicep tendon issues or tendinitis → Suggest Neutral Grip Pulldown or Overhand version
• Elbow pain or tendinitis → Switch to Straight-Arm Pulldown or Cable Row
• Wrist pain with supination → Use neutral grip handles or overhand grip
• No equipment access → Suggest Inverted Row

Key coaching cues to emphasize:

1. "Pull elbows down toward your hips — not curl with hands"
2. "Feel your lats initiate, biceps assist"
3. "Control the weight up, don't let it yank your arms"
4. "Squeeze your back at the bottom, not just your arms"

Common issues to watch for in user feedback:

• "Only feel it in biceps" → Reduce weight, cue elbow movement, try straight-arm pulldown first
• "My wrists hurt" → Suggest EZ-bar or neutral grip handles
• "Biceps give out before back" → Normal to some extent, consider using straps
• "Elbows hurt" → Likely too heavy or poor form, reduce load, check technique

Programming guidance:

• Pair with: After overhand lat pulldowns, with horizontal rows, or with tricep work
• Avoid same workout as: Too much other bicep work (biceps will be fatigued)
• Typical frequency: 1-2x per week as accessory to overhand pulldowns
• Place mid-workout after primary vertical pull

Progression signals:

• Ready to progress when: Can pulldown bodyweight for 8-10 reps → try chin-ups
• Regress if: Bicep or elbow pain, can't control eccentric
• Consider variation if: Wrist discomfort → try neutral grip

Red flags:

• Sharp bicep or elbow pain → stop immediately, assess
• Excessive body swing → weight too heavy
• Wrists excessively bent → form correction needed
• Can't feel lats at all → need coaching on lat engagement

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Last updated: December 2024