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Many people complain of back pain and bad posture. One of the causes of these two issues is weak back muscles, which is why it’s important to perform different exercises for the back. One of the resistance training exercises that strengthen the back is the lat pulldown.

One variation of this exercise is the reverse grip lat pulldown. This multi-joint movement is a back exercise. Some of the back muscles involved in the lat pulldown are the latissimus dorsi, which is the largest muscle in the back, and the rhomboids. Other muscles engaged in the movement are the biceps, forearms, and trapezius.

Reverse Grip Lat Pulldown Benefits

  • Strength: Reverse Grip Lat pulldowns help strengthen your back.
  • Hypertrophy: They help you to get that awesome V-back. Besides increasing width in the upper back, lat pulldowns give you thickness. This variation hits the lower part of the lats a bit more.
  • Posture: Reverse Grip Lat pulldowns help correct that forward-head / rounded-back posture. Getting used to the movement helps train your body to bring down (depress) and pull together (adduct) the shoulder blades, giving you a straighter posture and a more confident figure.
  • Lower Back Stability: Strengthening the lats helps stabilize your back.
  • Improvement of Other Exercises: This can help you perform other exercises such as deadlifts, squats, and even chest presses. It also can help with chin-ups.
  • Back Pain: Reverse Grip Lat pulldowns help you deal and prevent back pain since back pain is commonly caused by an unstable lower back.

How to Do Reverse Grip Lat Pulldowns

  • Approach the lat pulldown machine and make sure the knee pads are adjusted to a level that fits your height.
  • Grab the bar at a distance slightly closer than your shoulder width, hold the pulldown bar using a supinated or underhand grip so that the palms face your torso.
  • Bring your shoulders back and keep your chest tall.
  • Sit down with the bar in your hands so your arms are fully extended.
  • Move your upper back slightly backward, around 30 degrees, and keep a tall neutral spine.
  • Bringing your shoulder blades down and together, pull the bar down to your upper chest.
  • Keep your elbows pointed down and squeeze your lats.
  • Allow the bar to come up slowly in a controlled manner so your arms are completely extended.
  • Repeat.

Reverse Grip Lat Pulldown Mistakes

  • Improper posture: Keeping the shoulders back and your low back neutral allows you to perform the exercise correctly and gain all its benefits.
  • Pulling the bar behind the neck: People used to perform lat pulldowns behind the neck, which can cause injuries and avoid targeting the lats properly. You should always keep the bar in front of you.
  • Bringing the bar down below your chest allowing the elbows to flare out: This removes the tension from the lats and causes the shoulders to come forward. Once you achieve maximum contraction, your elbows should remain close to the body
  • Using momentum: Bouncing removes lat engagement toward middle back engagement. If you are using momentum to move the weight, you need to go lighter.
  • Grabbing the bar too wide: Grabbing the bar too wide doesn’t allow for a full range of motion and can irritate the shoulder joint. 

Reverse Grip Lat Pulldown Video

Reverse Grip Pulldown

Back Workout

You can complete your back workout with Bent Over Underhand Barbell Rows, Dumbbell Pullovers, and Renegade Rows. You can also perform lat pulldowns with a regular overhand grip.

Lift, Burn more Fat, Get Stronger, and Live Healthier!

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor

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