Lat pull down with reverse grip on machine

Exercise overview

Primary muscle group: Back

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 65

Average per rep (lbs)*: 143

Description: Adjust the lat pull-down machine so that your thighs fit securely under the supports. Grasp the bar with a supinated (reverse or underhand) grip, ensuring your palms are facing you and your hands are shoulder-width apart. Exhale and pull the bar down towards your upper chest until it touches your chest. Hold the position for a count of two, focusing on squeezing your back muscles. Inhale and slowly return the bar to the starting position. Repeat the exercise for the desired number of repetitions, maintaining proper form and controlled movements.

Exercise ID: 00190

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.

Lat pull down with reverse grip on machine

Exercise tips and tricks

Grip Width: Ensure your grip is about shoulder-width apart. This positioning is crucial for effectively targeting the lats while also reducing strain on the wrists.
Controlled Motion: Avoid using momentum to pull the bar down. Execute the movement slowly and steadily, concentrating on engaging your lats throughout the exercise.
Elbow Position: Keep your elbows pointed down and close to your torso. This positioning maximizes lat engagement and minimizes involvement from secondary muscles.
Breathing Technique: Inhale as you release the bar back to the starting position and exhale as you pull the bar down. Proper breathing can enhance performance and maintain stability.
Mind-Muscle Connection: Concentrate on contracting your lats during the pull down. This mental focus can help improve muscle activation and overall effectiveness of the exercise.
Weight Selection: Start with a manageable weight to ensure you can maintain proper form throughout the exercise. Gradually increase the weight as your strength improves.
Avoid Overextending: Don't lean back excessively during the exercise. Keeping a slight backward lean is sufficient to maintain balance and focus on the target muscles.

Exercise overview

Exercise tips and tricks

Download the app