Smart Workout Diary

Machine Lat Pulldown Reverse Grip

The reverse-grip machine lat pulldown is a vertical pulling exercise performed on a lat pulldown machine with an underhand grip. It primarily trains the latissimus dorsi and also involves the biceps and forearms. It supports upper-back strength, pulling control, and muscle development.

Demonstration

Machine Lat Pulldown Reverse Grip — demonstration 1
Machine Lat Pulldown Reverse Grip — demonstration 2

Instructions

  1. Set the machine so the thigh pads hold your legs firmly and you can sit tall with both feet flat on the floor.
  2. Grip the bar underhand with palms facing you and hands about shoulder-width apart; sit with arms extended and a neutral spine.
  3. Pull down by drawing your shoulder blades down and back, then bring the bar toward your upper chest while keeping your elbows pointed down.
  4. Return with control until your arms are nearly straight and your shoulders remain controlled; avoid letting the weight stack slam.
Muscle Group
Lats
Other Muscle Groups
Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep your torso tall and avoid swinging or leaning far backward to move the load.
  2. Use a manageable weight that lets you control both the pull and the return through a comfortable range.
  3. Keep wrists neutral and stop if the underhand grip causes sharp wrist, elbow, or shoulder discomfort.
Exercise library