How to Do Reverse Grip Lat Pull Down

Reverse Grip Lat Pull Down is a back exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Reverse Grip Lat Pull Down

  1. 01Sit at the lat pull down machine and secure the thighs under the pads, grasping the bar with an underhand grip at shoulder-width.
  2. 02Depress the scapula and lean the torso back slightly, approximately 10-15 degrees.
  3. 03Pull the bar down toward the upper chest by driving the elbows toward the floor.
  4. 04Exhale as the bar reaches the collarbone, squeezing the shoulder blades together.
  5. 05Return the bar slowly to the starting position until the lats feel a full stretch at the top.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Reverse Grip Lat Pull Down

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the elbows tucked close to the ribcage to shift the emphasis from the upper traps to the lower lats and biceps.

Same coaching engine used inside the A90 app

05 / FAQ

Reverse Grip Lat Pull Down questions

What muscles does Reverse Grip Lat Pull Down work?

Reverse Grip Lat Pull Down is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Reverse Grip Lat Pull Down correctly?

Sit at the lat pull down machine and secure the thighs under the pads, grasping the bar with an underhand grip at shoulder-width. Depress the scapula and lean the torso back slightly, approximately 10-15 degrees. Pull the bar down toward the upper chest by driving the elbows toward the floor. Exhale as the bar reaches the collarbone, squeezing the shoulder blades together. Return the bar slowly to the starting position until the lats feel a full stretch at the top.

What is the A90 coach tip for Reverse Grip Lat Pull Down?

Keep the elbows tucked close to the ribcage to shift the emphasis from the upper traps to the lower lats and biceps.

Is Reverse Grip Lat Pull Down suitable for beginners?

Reverse Grip Lat Pull Down is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Reverse Grip Lat Pull Down?

No. Reverse Grip Lat Pull Down is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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