Reverse-Grip Lat Pulldown

Lats, BicepsCable Machine

A vertical pull that targets the lats and biceps. The underhand grip heavily recruits the biceps and allows for a greater range of motion.

How to do it

1Sit at the machine, secure your thighs under the pads, and grab the bar with a shoulder-width underhand grip.

2Extend your arms fully overhead, depress your shoulders, and lean back slightly.

3Exhale and pull the bar down to your upper chest, squeezing your shoulder blades and driving your elbows down.

4Pause briefly at the bottom, feeling your lats fully contract.

5Inhale and slowly return the bar to the starting position, fully extending your arms.

Common mistakes

Leaning back too far, which turns the vertical pull into a row and takes the focus off your lats.

Using momentum or jerking your torso, which reduces lat engagement and risks lower back injury.

Rolling your shoulders forward at the bottom, shifting the stress to your shoulder joints.

Breathing

Exhale as you pull the bar down to your chest, and inhale as you control it back up.

Make it harder or easier

To make it easier, drop the weight; to make it harder, slow down the eccentric phase.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.