REVERSE LAT-PULLDOWN

Learn How To Do Reverse Lat-Pulldown And Its Benefits

HOW TO DO REVERSE LAT-PULLDOWN

WIDE-GRIP REVERSE LAT PULLDOWN / SUPINATED LAT PULLDOWN

The wide-grip reverse lat pulldown primarily targets the muscles of the upper back, including the latissimus dorsi, teres major, and rhomboids. Additionally, it engages the biceps to a greater extent compared to the traditional lat pulldown, offering a different stimulus for back and arm development.

HOW TO DO:

Set Up:

  1. Adjust the seat on the lat pulldown machine so that your thighs are secured under the leg pads.

  2. Grasp the bar with a wide, reverse grip, palms facing you and hands slightly wider than shoulder-width apart.

Body Position:

  1. Sit down with a straight back and chest up.

  2. Keep your feet flat on the floor and grip the bar firmly.

Movement:

  1. Begin with your arms fully extended overhead.

  2. Pull the bar down towards your chest by bringing your elbows down and back.

  3. Focus on squeezing your shoulder blades together as you bring the bar down.

  4. Lower the bar in a controlled manner to the starting position without letting the weight stack touch.

Breathing:

  • Inhale as you extend your arms overhead.

  • Exhale as you pull the bar down.

TIPS:

  • Maintain a stable torso; avoid excessive leaning back.

  • Initiate the movement with your lats.

  • Control the weight throughout the entire range of motion.

WIDE-GRIP REVERSE LAT PULLDOWN BENEFITS:

1. Targeted Muscle Engagement:

  • The wide reverse grip emphasizes the upper back muscles, particularly the latissimus dorsi, contributing to improved back development.

2. Biceps Engagement:

  • The reverse grip also engages the biceps to a greater extent, aiding in both back and biceps development.

3. Reduced Shoulder Stress:

  • Some individuals find the reverse grip to be less stressful on the shoulder joints, making it suitable for those with shoulder issues.

4. Improved Grip Strength:

  • The reverse grip challenges grip strength differently than the overhand grip, contributing to overall forearm and grip strength.

5. Scapular Retraction and Posture:

  • Performing the lat pulldown with a reverse grip encourages scapular retraction, promoting better upper back posture.

6. Adaptability for Different Fitness Levels:

  • The exercise can be adjusted to suit various fitness levels by modifying the weight, making it suitable for beginners and advanced lifters alike.

MUSCLE GROUPS

Primary:

Back / Wing

Equipment:

Cable

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