Reverse-Grip Pulldown
Underhand grip increases biceps involvement
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Lats and biceps |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Underhand grip on bar
- Step 2: Pull bar to upper chest
- Step 3: Squeeze lats and biceps
- Step 4: Return slowly
- Step 5: Repeat
Equipment
- Lat pulldown machine optional
Coaching tips
Benefits
Underhand grip increases biceps involvement
Common mistakes
Leaning back too far
Make it harder
Controlled tempo
Make it easier
Wide grip pulldown
Breathing
Exhale pulling, inhale returning
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
Double Bench Plank Over Under Dumbbell Row
Advanced · 3 sets × 10-12 each sideChin Up to V Crunch
Advanced · 4 sets × 6-10 repsRaised Plank with Single Arm Dumbbell Row
Intermediate · 4 sets × 10-12 each arm2 Arm Bent Over Pulley Row
Intermediate · 3 sets × 10-12 repsBent Over Dumbbell Cross Row
Intermediate · 3 sets × 10-12 each sideProne Swimmers on Incline Bench
Intermediate · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.