Reverse-grip Pull-down
Muscle Groups: Lats, Biceps
Reverse-grip Pull-down focuses on Lats, Biceps, with Traps, Abs, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Reverse-grip Pull-down with proper form and technique.
- 1
Sit at the pull-down machine with your feet flat on the floor and knees secured under the pad.
- 2
Grip the bar with an underhand grip, hands shoulder-width apart, and pull it down towards your chest while keeping your back straight.
- 3
Pause briefly at the bottom, then slowly return the bar to the starting position without letting it fully extend.
Tips for Success
These tips will help you perform Reverse-grip Pull-down safely and effectively while maintaining proper form.
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Keep your back straight and avoid leaning back to prevent strain.
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Do not pull the bar too low; stop at your chest to maintain good form.
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Engage your core throughout the movement to support your spine.
Secondary Muscles
While Reverse-grip Pull-down primarily targets Lats, Biceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Traps, Abs, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Reverse-grip Pull-down, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Reverse-grip Pull-down, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
