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Reverse-Grip Lat Pulldowns

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  • Lat-Pulldown Machine

Muscle Groups

  • Back


  • Latissimus dorsi ("Wing" muscles) strength
  • Biceps strength
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Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period


  • Start with your hands on the bar at shoulder-width, arms straight and palms facing backwards.
  • Pull the bar straight down under your chin, toward the top of your chest.
  • Keep your chest up and your elbows out to the side.
  • Return slowly to the top, with your arms straight again.


  • "Pull" the weight with the latissimus dorsi muscles (the "wings")


  • Pulling the bar down past the upper chest
  • Pulling the elbows too far behind the body instead of straight back and down
  • Dropping the chest down
  • Leaning back excessively
  • Shrugging the shoulders up as you pull down