What muscles does Reverse Grip Lat Pulldown (Cable) work?

The Reverse Grip Lat Pulldown (Cable) primarily targets the Back, specifically the Lats. It also engages secondary muscles including Back, Biceps.

How often should I do Reverse Grip Lat Pulldown (Cable)?

For optimal results, include Reverse Grip Lat Pulldown (Cable) in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Reverse Grip Lat Pulldown (Cable)?

To perform Reverse Grip Lat Pulldown (Cable), you will need cable. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Reverse Grip Lat Pulldown (Cable) suitable for beginners?

Yes, beginners can perform Reverse Grip Lat Pulldown (Cable) with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Reverse Grip Lat Pulldown (Cable) at home?

Reverse Grip Lat Pulldown (Cable) requires cable, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Reverse Grip Lat Pulldown (Cable)

Learn how to do the Reverse Grip Lat Pulldown (Cable) with proper form, setup, and execution.

This cable movement primarily targets back, including lats.

How to Perform Reverse Grip Lat Pulldown (Cable)

1
Attach a wide bar to the high pulley of a cable machine and sit with your thighs under the pads.
2
Grab the bar with an underhand grip and sit tall with your arms fully extended.
3
Retract your shoulder blades, engage your abs, and take a breath.
4
Pull the bar down toward your upper chest by driving your elbows down and back, squeezing your lats at the bottom and exhale.
5
Slowly extend your arms back to the starting position and breathe in.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.