How to do a Reverse Grip Pull Down

Authored by Fitbod

About Reverse Grip Pull Down

Sets Logged
793,857
Popularity Rank
162nd
Difficulty
Beginner
Back Strength
91 mSCORE 13th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

The Reverse Grip Pull Down is a compound exercise that primarily targets the latissimus dorsi but shifts more focus towards the lower lats and biceps due to the underhand grip. This variation can be easier on the wrists and elbows than the traditional overhand grip and allows for a closer grip, enhancing the activation of the targeted muscles. It's particularly beneficial for those seeking to increase the thickness of their lower lats and improve overall back strength and aesthetics.

  1. Sit upright with your thighs positioned underneath the support pads and grab the pull down bar with a reverse grip so that your palms are facing behind you. 
Bend your elbows down to your sides until the bar reaches your upper chest. 
Controllably return to the starting position.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    35
    lbs
    1 Rep Max
    45
    lbs
  • intermediate
    8
    reps
    45
    lbs
    55
    lbs
  • advanced
    8
    reps
    50
    lbs
    65
    lbs

Enter your stats to calculate your Reps & Weight