ex_2ICQ6F

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Back · Cable

Reverse Grip Lat Pull Down

beginnerstrengthMale & female model

Reverse Grip Lat Pull Down is a beginner compound strength exercise that works the lats (back), with the biceps and forearms assisting. It needs a cable. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.

Target: Lats
Body part: Back
Equipment: Cable
Category: Strength
Mechanic: Compound
Force: Pull
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Back · Latissimus Dorsi, Rhomboids

Secondary muscles

Biceps · Biceps Brachii
Forearms · Brachialis, Brachioradialis

How to do Reverse Grip Lat Pull Down

Sit at a lat pulldown machine with your feet flat on the floor and knees secured under the pads. Grasp the bar with an underhand grip (palms facing you) at shoulder-width apart, arms fully extended above you.
Engage your core and keep your back straight. Lean back slightly to create a natural arch in your lower back.
Pull the bar towards your upper chest, bringing your elbows down to your sides while squeezing your shoulder blades together.
Slowly return the bar to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.

Form tips

Exhale as you pull the bar down and inhale as you return it to the starting position.
Avoid using momentum or swinging your body to lift the weight.
Keep your wrists straight and avoid letting them bend backward.

Reverse Grip Lat Pull Down alternatives

Pull Up Normal Grip

Lats · intermediate

Band Lying Reverse Grip Row

Lats · beginner

Assisted Pull Up Wide Grip

Lats · beginner

Assisted Pull Up Normal Grip

Lats · beginner

More lats exercises

Lat Pull Down Close Grip

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Lat Pull Down Wide Grip

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Lat Pull Down Normal Grip

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V Bar Lat Pull Down

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Straight Arm Cable Lat Pull Down

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Behind Neck Lat Pull Down Machine

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Straight Bar Cable Pull Down

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Cable Bent Over Reverse Grip Row

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Reverse Grip Lat Pull Down FAQ

What muscles does Reverse Grip Lat Pull Down work?

Reverse Grip Lat Pull Down mainly works the lats in the back (Latissimus Dorsi and Rhomboids). The biceps and forearms work as secondary muscles.

What equipment do you need for Reverse Grip Lat Pull Down?

You need a cable.

How many sets and reps of Reverse Grip Lat Pull Down should I do?

Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Reverse Grip Lat Pull Down good for beginners?

Yes. Reverse Grip Lat Pull Down is rated beginner, so it's a sound choice while you learn to train the lats.

How many calories does Reverse Grip Lat Pull Down burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Reverse Grip Lat Pull Down?

Other exercises for the lats include Pull Up Normal Grip, Band Lying Reverse Grip Row, Assisted Pull Up Wide Grip and Assisted Pull Up Normal Grip.

For developers

Use Reverse Grip Lat Pull Down in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_2ICQ6F" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_2ICQ6F",
  "name": "Reverse Grip Lat Pull Down",
  "model": "male",
  "counterpartId": "ex_K376HJ",
  "target": "Lats",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_2ICQ6F/mp4-720.mp4?…",
    "poster": "https://…/ex_2ICQ6F/poster.jpg?…"
  }
}