Exercise guide · Beginner · Compound

Reverse Grip Machine Lat Pulldown: How to Do It & Muscles Worked

The reverse grip machine lat pulldown targets the latissimus dorsi using a leverage machine and an underhand grip, also engaging the biceps and forearms. It is performed seated with controlled movement, focusing on pulling the handles down to the chest and squeezing the shoulder blades together.

Primary muscles
Lats
Secondary muscles
Forearms , Biceps
Equipment
Leverage Machine
Level · type
Beginner · Compound
Demonstration of the reverse grip machine lat pulldown
Front view: muscles worked by the reverse grip machine lat pulldown. Primary: lats. Secondary: forearms and biceps.
Back view: muscles worked by the reverse grip machine lat pulldown. Primary: lats. Secondary: forearms and biceps.
Primary Secondary

How to do the reverse grip machine lat pulldown

  1. Step 1: Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
  2. Step 2: Grasp the handles with an underhand grip, slightly wider than shoulder-width apart.
  3. Step 3: Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back.
  4. Step 4: Pull the handles down towards your chest, squeezing your shoulder blades together.
  5. Step 5: Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the reverse grip machine lat pulldown by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Reverse Grip Machine Lat Pulldown alternatives

More exercises that train the lats as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.