How to Reverse Grip Lat Pull Down

The Reverse Grip Lat Pull Down is a variation of the traditional lat pull down exercise. By using a reverse grip (palms facing you), it shifts the focus to the lower lats and biceps, providing a different angle of muscle activation.

Muscles Worked

• Latissimus Dorsi (upper back)
• Rhomboids (middle of the back)
• Biceps (front of the arms)
• Trapezius (upper back and neck)

Step-by-Step Guide: How to Perform Reverse Grip Lat Pull Down

1. Set Up: Sit at the lat pull down machine and adjust the seat height so your thighs are under the pads. Grip the bar with an underhand grip, hands shoulder-width apart.
2. Pull the Bar: Pull the bar down towards your chest, keeping your elbows close to your body and squeezing your lats.
3. Return Slowly: Extend your arms slowly back to the starting position, maintaining control of the movement.
4. Repeat: Perform the desired number of repetitions, focusing on a full range of motion and muscle engagement.