How to do the Reverse Grip Machine Lat Pulldown
BackBack & LatsMachineBeginner
The reverse grip machine lat pulldown places your palms facing you, which shifts more tension onto the lower lats and allows your biceps to assist powerfully through the full range of motion. Master this machine variation and you will build the thick, tapered back that makes every other lift stronger.
Add this to my personalized plan →Muscles worked
Primary
LatsMid-back
Secondary
BicepsRear deltsForearms
Step-by-step
- Sit tall, secure your thighs under the pad, and grip the bar shoulder-width apart with palms facing you
- Retract your shoulder blades and lean back slightly before initiating the pull
- Drive your elbows straight down toward your hips until the bar meets your upper chest
- Resist the weight on the way up, letting your shoulder blades rise fully to stretch the lats
Common mistakes
- Gripping too wide with a reverse grip reduces bicep leverage and strains the wrists, so keep hands shoulder-width apart
- Jerking the bar down with momentum removes tension from the lats, so use a controlled two-count pull and three-count return
- Shrugging the shoulders up during the movement kills lat engagement, so consciously depress your shoulder blades before every rep
Pro tip — At the bottom of each rep, hold for one full second and actively think about squeezing your elbows into your back pockets rather than just pulling the bar down, this mental cue dramatically increases lat activation over the biceps.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
More Back exercises
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