Reverse Grip Lat Pulldown – An Entire Guide Form Tips

 

Reverse Grip Lat Pulldown

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How To: Reverse Lat Pulldown

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The Reverse Grip Lat Pulldown | How To Perform It Correctly

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Do Reverse Lat Pulldowns LIKE THIS For MORE GROWTH! | WORKS INSTANTLY

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Quick Tip: How to Perfect Your Lat Pull Downs

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HOW TO DO A WIDE-GRIP LAT PULLDOWN | Beginner’s Guide

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How to Perform the Reverse Grip Lat Pulldown Begin by approaching the lat pulldown machine and selecting the appropriate working weight. If this is your first time performing the exercise then pick a conservative weight that you can safely lift for 8 to 12 repetitions. During a workout, the reverse grip pulldown muscles worked include the back muscles such as the latissimus dorsi also known as lats.

This large muscle helps to rotate your arms as well as the scapula internally. Moreover, your shoulder muscles have to be stable to assist in the execution of the reverse grip pulldown. Reverse Grip Lat Pulldown Tips. Make sure that you squeeze your back muscles and keep your elbows close to the body once you achieve maximum contraction.

Keep the upper torso stationary while bringing the bar towards your body, only allowing your arms to move. Use the forearms only for holding the bar throughout the movement. Grab a straight-bar attachment with an underhand grip, palms facing toward you, and your hands slightly wider than shoulder-width apart.

Your arms should be fully extended upward. This is your starting position. Slowly pull your elbows down and back while squeezing the shoulder blades together. Reverse Grip Lat Pull Down (Underhand) Overview The reverse grip lat pull down is a variation of the lat pull down and an exercise used to build the muscles of the back.

While the exercise will primarily target the lats, you will also notice a fair amount of bicep and middle back activation. Reverse-grip lat pull-downs also offer the ability to work your shoulder muscles, the deltoids and rotator cuff. The rounded muscles that cover the area, the deltoids, attach to the scapul.

Step 1 Grab a straight-bar attachment with an underhand grip, palms facing towards you, and your hands slightly wider than shoulder-width apart. Your arms should be fully extended upward. This is.

Like the Sasquatch, Hardly Anyone’s Ever Seen One. Most trainers will tell you to do a lat pulldown with a wide grip. At some point in their trainer gestation, they must have gotten out some crayons and construction paper, drawn a stick man, and figured that since the lats form a V, so must the arms when doing a pulldown. #19/1000 Tirage vertical poulie haute prise serrée / Close grip lat pulldown Duration: 0:33. Fitness Mag 368 views.

Muscles Targeted: The reverse grip pulldown exercise targets the back muscles which include the latissimus dorsi (broadest muscle of the back) or more commonly known as the “lats”.The exercise specifically targets this muscle group as it internally rotates the arms together with the scapula. To help improve the execution of reverse grip pulldowns, the body also requires the help and.

List of related literature:

VARIATION #1 VARIATION #2 Wide-Grip Lat Pulldown Underhand-Grip Lat Pulldown Use an overhand grip that’s about 11/2 times shoulder width.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

The precise way that the pulldown movement affects the lats is determined by the angle you are working at, how wide apart your arms are, and whether you are pulling down in front or to the rear.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Or use an underhand grip (reverse-grip lat pulldown) and hold near the center of the bar for a pulldown that feels similar to a chin-up.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Lateral Pull­Down (Back, Lats,and Arms) Iusethis moveevery so often totrain myself in proper technique.

“Stronger, Faster, Smarter: A Guide to Your Most Powerful Body” by Ryan Ferguson
from Stronger, Faster, Smarter: A Guide to Your Most Powerful Body
by Ryan Ferguson
Penguin Publishing Group, 2015

The pull-up and lat pulldown exercises using a pronated grip are excellent for targeting the lats (82, 154).

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

For the first back routine in the off-season program, I start with close-grip pulldowns for the lower lats then follow with chins to the front for the width of the lats.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

For one set you may do a conventional chin-up (palms facing away), and then for the next set you may do a pull-up grip with palms facing toward you.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

Briefly, the spotter should stand behind the bench press and use an alternated grip (i.e., one hand using a supinated grip and the other hand using a pronated grip) when lifting the bar out of the racked position on the bench and when helping rerack the barbell.

“Laboratory Manual for Exercise Physiology” by Greg Haff, Charles Dumke
from Laboratory Manual for Exercise Physiology
by Greg Haff, Charles Dumke
Human Kinetics, 2012

(glutes, hamstrings, quads, lower back, upper back, trapezius) Stand the same way you did to begin the clean and press, only this time, use a snatch grip (at least twice shoulder width).

“Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way” by Michael Mejia, John Berardi
from Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way
by Michael Mejia, John Berardi
Potter/Ten Speed/Harmony/Rodale, 2005

Lat Pulldown: This can be done by using a flex band—the types available are soft, medium, hard and very hard.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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15 comments

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  • What should I do if my gym doesn’t have this machine. They have on similar to it, but it doesn’t use cables. More like belts that stick and slap, so its not smooth.

    Are there alternatives?

  • You can still direct the tension to ur lats while pulling wide!! U bring the bar to bottom chest don’t lean back a lot and don’t flare elbows out to much!! That’s how I have always done it

    And you can do it the way u done it elbows flared out more and leans back more and stop the bar to ur chin and hit ur upper back more

  • doing this exercise as we speak. idk about this, my triceps give in and I don’t really feel it good anywhere in my back. maybe I’m doing something wrong.

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  • It would be a shame for you not to build muscle when other normal people do it easily using Morsch Muscle Madness (search for it on google).

  • Hey Scott, big fan of your channel. I have a question that does not necessarily relate to this video directly but I have read a lot of conflicting information regarding rest periods and would like some advice. My program is currently focused on muscle building hypertrophy training and I am unsure how long to rest between sets and exercises. I understand that compound movements need a greater rest period than isolated movements but I feel like every article/video I read/watch says something different about rest period duration. Currently, I rest for about 45 seconds between isolated movements (i.e isolated DB bicep curls etc.) and about 1:45 between compound movements (i.e. deadlifts, pull-ups etc.). I know there is variability for each person but does that sound reasonable to you? Also, should I maintain similar rest periods between exercises as well or perhaps take a longer break?

  • I have back days following a chest day. I want to do this on back day, but I tried it today and it seems like it hits the chest as well? My chest weren’t that sore but I def felt it. I don’t want to hit the chest on two consecutive days. So I prob shouldn’t try this as much as I like this workout. Unless it’s all in my head and it doesn’t even get to chest? I swear I felt it on the upper chest. I really need good upper chest workout

  • Hey Scott could you help me out? Whenever I do bicep workouts, the next day I don’t feel sore in my biceps. Instead, I feel sore in the small muscle next to my inner elbow. I believe it’s called the supinator m. Thanks

  • Awesome tips Scott!! Sorry I haven’t been liking and commenting the past few weeks, was on a mission trip to Uganda!! But back now and ready to go!!! Congrats on 1m too!!!

  • Hope you’re all having a great week! ��
    What other exercises would you like videos like this for?
    Don’t forget to share the love and share this video with a gym buddy! ��

  • this is my fav variation, I personally try to refrain from exercises that work the chest. Supinated close grip works biceps, traps, lats and rear delts. Good vid. Thank you!:)

  • Scott, what tip can you give (that’s also relevant for pullups), for people who have some hard time gripping the bar throughout the sets? I mean it’s becoming harder to maintain the grip itself (the tension/burn in the hands themselves) rather than doing the exercise.

  • I tried it myself awhile ago, the stretch on the upperpart.
    At the gym they asked me what kind of bs this was.
    Great to see confermed in this vid what i figured out myself.

  • People are all ‘how much do you weigh?’

    Here’s the thing. You ARE going to get heavier and heavier and heavier as you age. I was a slight teenager. Now I’m a 200 lb 38 year old (probably because I’ve been training since I was 14 and I’m not fat). So dudes who are 230 when they are seventeen are going to be useless heaps of immoveable flesh by the time they are 40. All the heavy guys who played rugby when I was in school look like jabba the Hutt now. They can’t even jog.

  • nice, kind of like paused reps but with a stretch. i notice you like to do underhand grip pull downs and chin ups. what do you think about neutral grip pull downs and pull ups?