Reverse-Grip Lat Pulldown: A Beginner’s Guide

Train your back and biceps together

The reverse-grip lat pulldown uses an underhand grip to train the back while also involving the biceps. It is a useful option for beginners or anyone who is not yet strong enough to perform a chin-up.

The movement challenges the back and elbow flexors, helping develop upper-body pulling strength. The machine makes resistance easy to adjust, but controlled technique still matters.

How to approach the exercise

• Choose a suitable resistance that lets you move without swinging.
• Take an underhand grip with palms facing you, with the hands about shoulder-width apart or slightly wider.
• Exhale as you pull down and inhale as you return the bar under control.
• Perform each repetition slowly enough to feel and control the working muscles.

A possible training target is 4–5 sets of 15 repetitions. Adjust the load and number of sets to your current ability and recovery.

Enjoy your training. For additional upper-arm work, explore the hammer curl.