Cable Reverse-Grip Pull Down
Auto DetectedA vertical pull on a cable machine using a supinated grip that targets the lats and biceps to build back width and arm size; commonly scaled by adjusting the weight stack.
About Exercise
Equipment
Bar Cable Attachment, Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats, Biceps
Secondary Muscles
Shoulders, Traps, Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Biceps
8/10Long Head, Short Head
Shoulders
5/10Rear Delts
Traps
4/10Mid Traps, Lower Traps
Forearms
3/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit at the machine with thighs secured snugly under the pads. Grasp the bar with an underhand, shoulder-width grip and arms fully extended overhead.
- Lean back slightly and brace your core.
- Drive elbows down and back to pull the bar to your upper chest.
- Squeeze your lats and biceps at the bottom position.
- Control the bar slowly back up to full arm extension.
- Repeat without using momentum.
Coaching Tips
Form Cues
- Drive elbows down
- Chest up
- Squeeze the armpits
- Control the return
Breathing
Exhale as you pull the bar down; inhale as you return to the starting position.
Tempo
3-0-1
Range of Motion
From full arm extension overhead to the bar touching the upper chest.
Safety
Safety Notes
- Avoid jerking the weight stack
- Keep wrists neutral throughout
- Stop if you feel sharp shoulder pain
Spotting
Not recommended; use machine safeties or reduce weight.
Common Mistakes
- Swinging the torso
- Pulling too low on torso
- Shrugging shoulders
- Flaring elbows out
When to Avoid
- Acute shoulder impingement
- Recent elbow injury
Flexibility Needed
- Shoulder flexion to 180 degrees
- Thoracic extension
Build Up First
- Basic lat pulldown form
- Grip strength competency
Also known as
Reverse Grip Lat Pulldown, Supinated Lat Pulldown, Underhand Lat Pulldown, Chin Grip Lat Pulldown, Close-Grip Reverse Lat Pulldown
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