Wide Reverse-Grip Lat Pulldown

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Deltoid
• Trapezius
• Rhomboids
• Biceps
• Brachialis

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Lat Pulldown Machine or Cable Station

Technique

1. Sit at the pulldown station with thighs locked under the pad.
2. Take the long bar with an underhand grip wider than your shoulders.
3. Pull the bar to your upper chest, elbows travelling down and slightly out.
4. Return slowly to straight arms.

Cues

• Use a lighter load than for a regular pulldown.
• Grip only as wide as your wrists and elbows tolerate.

Common mistakes

• Forcing a grip that twists the elbows or wrists.
• Yanking the bar down with body swing.

Alternatives

• Reverse-Grip Lat Pulldown
• Lat Pulldown