Lat pull down with reverse grip

Exercise overview

Primary muscle group: Back

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 53

Average per rep (lbs)*: 117

Description: Adjust the seat of the lat pull-down machine so that your thighs fit snugly under the supports. Grasp the bar with a shoulder-width supinated grip (palms facing you). Exhale as you pull the bar down towards your upper chest. Squeeze your back muscles and hold for a count of two. Inhale as you return the bar to the starting position in a controlled manner. Repeat the motion for the desired number of repetitions.

Exercise ID: 00183

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Grip Position: Make sure to use a shoulder-width underhand (supinated) grip on the bar. This will help you better target the lower lats.
Starting Position: Sit with your thighs secured under the thigh pads and make sure your torso is upright.
Elbow Movement: Focus on pulling the bar straight down by driving your elbows down and back. Imagine pulling your elbows into your back pockets.
Shoulder Blades: Squeeze your shoulder blades together as you pull the bar down to engage your lats more effectively.
Chest Up: Keep your chest up and out throughout the exercise. This ensures better lat activation and reduces the risk of shoulder impingement.
Full Range of Motion: Aim to bring the bar down to the top of your chest, and allow your arms to fully extend at the top of each rep. This helps in fully engaging the lats.
Controlled Movement: Use a controlled motion throughout the exercise, avoiding momentum. This ensures that the lats are doing the work rather than your biceps or other muscles.
Breathing: Exhale as you pull the bar down and inhale as you let it rise back up. Proper breathing will help you maintain rhythm and control.
Warm-Up: Always warm up with lighter weights to ensure your muscles are prepared for the exercise, which can help prevent injury.
Mind-Muscle Connection: Focus on the muscle you are working. Mentally connect with your lats throughout the exercise to enhance muscle activation.

Exercise overview

Exercise tips and tricks

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