Reverse Grip Lat Pull Down (Underhand) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Reverse Grip Lat Pull Down is a strength training exercise primarily targeting the latissimus dorsi (lats), with secondary engagement of the abs, biceps, shoulders, and upper back. This exercise is performed on a cable machine, where you grasp the bar with an underhand (supine) grip, pulling the bar down towards the chest while maintaining proper posture and core stability. The reverse grip alters the angle of pull, providing a unique variation that activates the muscles in slightly different ways compared to traditional lat pull downs. It helps improve upper body strength, posture, and muscle definition, particularly in the back and arms.
How to Perform
Set up the cable machine by attaching a wide grip handle to the pulley.
Sit down on the machine, ensuring your feet are flat on the floor and your knees are bent at about a 90-degree angle.
Grasp the handle with a supinated (underhand) grip, keeping your hands positioned just inside shoulder width.
Begin the movement by retracting your shoulder blades and engaging your core for stability.
Pull the handle down towards your torso by flexing your elbows and extending your shoulders, ensuring the motion is smooth and controlled.
Continue pulling the handle until your elbows align with your sides, bringing the bar close to your chest.
Slowly reverse the motion, allowing the handle to return to the starting position while maintaining control throughout the movement.
Complete the set by repeating the movement for the desired number of reps.
Tips
Engage your core by slightly tightening your abdominals as you pull the bar toward your chest, preventing any excessive arching of the lower back.
Focus on controlling the weight during each repetition, ensuring that momentum does not take over the movement.
If you find your biceps dominating the movement and your back not fully activating, try using a false grip (keeping your thumb away from the bar) to shift more focus to the back muscles.
Keep your head aligned with your spine, avoiding any forward jutting of the neck as you pull the bar down.
Make sure your shoulder blades are moving properly along the rib cage—don’t simply lock them in place. The movement should come from both the shoulder blades and the shoulder joint itself.
Allow your shoulder to rotate inward slightly as you reach the top of the pull, and let your shoulders shrug slightly.
As you reverse the movement, make sure to depress the shoulder blades first before pulling with the arms, ensuring that your back muscles are effectively engaged.
How Not to Perform
Avoid Excessive Back Arching: Do not excessively arch your lower back during the movement. Keep your spine neutral by engaging your core and maintaining a slight tilt of the pelvis. Arching can lead to unnecessary strain on your spine and reduce the activation of the lats.
Don’t Use Momentum: Resist the temptation to jerk the weight or use momentum to pull the bar down. Focus on a slow and controlled movement. Allow your lats to do the work rather than swinging your body or relying on momentum, which can lead to poor muscle activation and potential injury.
Don’t Pull with Your Arms Only: Avoid pulling the bar down with just your arms or biceps. Instead, focus on initiating the movement by engaging your lats and shoulder blades. If your biceps dominate the movement, the back muscles won’t be fully activated, which defeats the purpose of the exercise.
Avoid Flaring Elbows: Don’t let your elbows flare out to the sides as you pull the bar down. Keep your elbows close to your body and direct them toward your sides to engage your lats more effectively. Flaring elbows can lead to shoulder strain and improper muscle targeting.
Don’t Allow the Neck to Jut Forward: Keep your head aligned with your spine. Avoid pushing your head forward as you pull the bar. This can strain your neck and diminish your overall posture, reducing the focus on the lats and potentially causing neck discomfort.
Don’t Lock the Shoulder Blades: Never lock your shoulder blades in place or just rely on the shoulder joint to perform the movement. Ensure your shoulder blades move smoothly along the rib cage during the pull, allowing full lat activation. Stagnating your shoulder blades can lead to less effective muscle engagement.
Don’t Shrug at the Bottom: Avoid letting your shoulders rise up (shrugging) at the bottom of the movement when the bar is close to your chest. This can put unnecessary strain on the upper traps and reduce the effectiveness of the exercise on the lats.
Don’t Overload the Weight: Don’t use a weight that’s too heavy for you, as this will compromise your form and increase the risk of injury. Always choose a weight that allows you to perform the exercise with proper technique and full range of motion, focusing on controlled movements.
Don’t Forget to Control the Return: Avoid letting the bar slam back up quickly at the end of each repetition. Control the weight as it returns to the starting position to keep the tension on your muscles and reduce the risk of injury.
Don’t Lose Posture: Keep your chest lifted and your torso upright throughout the exercise. Leaning too far back or rounding your back will compromise the movement pattern and prevent you from properly targeting the lats.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
