Cable Reverse Grip Pulldown
Sculpt a stronger, wider back and develop impressive biceps with the Cable Reverse Grip Pulldown.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Reverse Grip Pulldown
Description
A pulling exercise that works both the back and arm muscles, particularly the lats and the biceps, with a reverse grip on the pulldown bar.
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How to do Cable Reverse Grip Pulldown
- 01Setup
Adjust the knee pad to firmly secure your thighs under it. Sit on the bench with your feet flat on the floor, about shoulder-width apart.
- 02Setup
Grasp the pulldown bar with an underhand (supinated) grip, hands slightly narrower than shoulder-width apart. Maintain a slight lean back, about 10-15 degrees, with a natural arch in your lower back.
- 03
Initiate the pull by engaging your lats, drawing the bar down towards your upper chest while squeezing your shoulder blades together. Focus on pulling with your elbows, driving them downwards.
- 04
Continue pulling until the bar lightly touches your upper chest, ensuring your elbows are pointing downwards and slightly back. Exhale as you complete the pull.
- 05
Slowly and with control, allow the bar to ascend back to the starting position, fully extending your arms and feeling a stretch in your lats. Inhale during this controlled eccentric phase.
Tips
- Maintain a slight lean back throughout the entire movement to optimize lat engagement and prevent excessive biceps involvement.
- Visualize pulling with your elbows, not just your hands, to better activate your back muscles and minimize forearm fatigue.
- Focus on a full range of motion, allowing your lats to fully stretch at the top and contract completely at the bottom for maximum muscle development.
- Control the eccentric (raising) phase; resist the weight as it goes up to increase time under tension and enhance muscle growth.
Common mistakes
- Using too much momentum or 'swinging' the body reduces lat activation; instead, maintain a stable torso and focus on a controlled, deliberate pull.
- Pulling the bar too low, towards the belly button, shifts tension away from the lats and can strain the shoulders; aim to pull the bar to your upper chest.
- Letting the shoulders shrug up at the top of the movement disengages the lats; actively depress your shoulders throughout the exercise to keep tension on the target muscle.
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Get Ellim — FreeQuestions
Is Cable Reverse Grip Pulldown good for beginners?
Cable Reverse Grip Pulldown is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Reverse Grip Pulldown?
You need Cable to perform Cable Reverse Grip Pulldown. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Reverse Grip Pulldown?
Maintain a slight lean back throughout the entire movement to optimize lat engagement and prevent excessive biceps involvement. Visualize pulling with your elbows, not just your hands, to better activate your back muscles and minimize forearm fatigue. Focus on a full range of motion, allowing your lats to fully stretch at the top and contract completely at the bottom for maximum muscle development. Control the eccentric (raising) phase; resist the weight as it goes up to increase time under tension and enhance muscle growth.
What are common mistakes when doing Cable Reverse Grip Pulldown?
Using too much momentum or 'swinging' the body reduces lat activation; instead, maintain a stable torso and focus on a controlled, deliberate pull. Pulling the bar too low, towards the belly button, shifts tension away from the lats and can strain the shoulders; aim to pull the bar to your upper chest. Letting the shoulders shrug up at the top of the movement disengages the lats; actively depress your shoulders throughout the exercise to keep tension on the target muscle.
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Free · iPhone only · Available on the App Store