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What Is the Reverse Grip Lat Pulldown?

The reverse grip lat pulldown is a compound pulling exercise performed on a lat pulldown machine using a supinated (underhand) grip, with the hands typically placed shoulder-width or slightly narrower. This setup changes the path of motion compared to traditional lat pulldowns, allowing for a deeper stretch and stronger contraction in the latissimus dorsi, particularly the lower fibers.

Because of the underhand grip, the movement also recruits the biceps brachii, brachialis, posterior deltoids, and rhomboids to a greater extent, making it not just a back builder but also a functional movement to strengthen the arms and improve posture.

"Underhand grip variations during vertical pulling exercises increase activation of the biceps brachii and lower latissimus dorsi." – Lusk et al., Journal of Strength and Conditioning Research

Benefits of Reverse Grip Lat Pulldowns
1. Lower Lat Emphasis

The supinated grip allows your elbows to travel closer to your torso, placing more tension on the lower portion of the lats—key for building back thickness and enhancing the V-taper.

2. Increased Biceps Engagement

Compared to the standard lat pulldown, this variation activates the biceps brachii and brachialis more directly. While not a replacement for arm-specific work, it’s a smart way to supplement biceps development through compound pulling.

3. Joint-Friendly Alternative

For individuals with shoulder issues, the underhand grip offers a more natural shoulder and elbow alignment, reducing internal rotation and minimizing stress on the shoulder joint.

"Supinated grips during pull-downs and chin-ups often result in more favorable joint angles for lifters with shoulder mobility restrictions." – Signorile et al., Strength and Conditioning Journal

4. Pull-Up Progression Tool

The reverse grip lat pulldown closely mimics the movement of a chin-up, making it an ideal progression tool for those working toward bodyweight pulling strength.

5. Improved Posture

Strengthening the lats, rhomboids, and lower traps contributes to scapular retraction and postural alignment, helping combat forward-leaning, rounded shoulders from prolonged sitting or screen use.

Muscles Worked in the Reverse Grip Lat Pulldown

Understanding which muscles are recruited helps you train with more intention and get better results.

Latissimus Dorsi (primary mover)

Biceps Brachii

Brachialis

Rhomboids

Trapezius (lower and mid)

Posterior Deltoids

Teres Major

Core stabilizers (for posture and control)

The reverse grip shifts load to muscles along the spine and across the arms, making it a full upper-body pulling movement that builds size, stability, and strength.

How to Perform the Reverse Grip Lat Pulldown (Step-by-Step)

Set Up
Sit down on a lat pulldown machine and secure your thighs under the pads. Choose a straight bar or EZ-bar attachment. Use a supinated (underhand) grip, hands placed shoulder-width apart or slightly narrower.

Engage Your Core and Position Your Body
Sit tall with your chest up and spine neutral. Lean back just slightly to allow full lat contraction. Brace your core to avoid arching or excessive leaning.

Initiate the Pull
Pull the bar down toward your upper chest by driving your elbows down and back. Keep your elbows close to your sides throughout the movement.

Squeeze and Control
At the bottom, pause and squeeze your lats for 1–2 seconds before slowly returning the bar to the top with control. Allow a slight stretch at the top without fully locking out your elbows or losing form.