Cable Reverse Grip Pulldown
Cable Reverse Grip Pulldown Exercise Description
The cable reverse grip pulldown is a vertical pulling exercise performed with a supinated (underhand) grip. It primarily targets the latissimus dorsi while also engaging the biceps brachii, brachialis, brachioradialis, and the scapular stabilizers (middle/lower trapezius and rhomboids). The underhand grip increases elbow‑flexor involvement and often allows a shoulder‑width hand position that many lifters find comfortable for the shoulders. The movement pattern is shoulder adduction/extension with coordinated elbow flexion, performed from a stable seated position with the thigh pad securing the lower body. Emphasis is on a neutral spine, slight hip hinge, scapular depression (“shoulders away from ears”), and a controlled pull to the upper chest, followed by a smooth, full return without shrugging. When executed with strict form and control, it builds back and arm pulling strength with consistent tension throughout the range of motion on the cable.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Brachioradialis, Teres Major
- Stabilizing Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Cable Reverse Grip Pulldown Exercise
‘- Set the seat so you can fully extend your arms without shrugging; lock thighs under the pad.
– Grasp the bar with a shoulder‑width underhand (palms‑up) grip; keep wrists neutral.
– Sit tall with feet flat; brace the core and maintain a neutral spine.
– Hinge slightly back 5–15 degrees from the hips; keep the ribcage stacked over the pelvis.
– Depress and lightly retract the scapulae before initiating the pull.
– Lead with your elbows: draw them down toward your sides, staying slightly in front of the torso.
– Pull the bar to the upper chest/clavicle area without jutting the head or flaring the ribs.
– Keep shoulders away from ears; avoid leaning back or using momentum.
– Pause briefly with scapulae depressed/retracted; forearms stay roughly vertical.
– Return the bar slowly, allowing elbows to straighten as the shoulders upwardly rotate under control.
– Reach a comfortable stretch at the top without shrugging or losing spinal neutrality.
– Avoid pulling behind the neck, excessive arching, wrist bending, or overly wide/narrow grip spacing.
Cable Reverse Grip Pulldown Tips
‘- Set the seat so you can fully extend your arms overhead without shrugging, and lock your thighs securely under the pad.
– Use a shoulder‑width underhand grip and keep your wrists neutral throughout the movement.
– Sit tall with your feet flat, brace your core, and maintain a neutral spine.
– Hinge slightly back 5–15 degrees from the hips while keeping your ribcage stacked over your pelvis.
– Depress and lightly retract your shoulder blades before you begin pulling.
– Lead the movement with your elbows, drawing them down toward your sides while keeping them slightly in front of your torso.
– Pull the bar to your upper chest/clavicle area without jutting your head forward or flaring your ribs.
– Keep your shoulders away from your ears and avoid leaning back or using momentum to move the weight.
– Pause briefly at the bottom with your scapulae depressed/retracted and your forearms roughly vertical.
– Return the bar slowly, letting your elbows straighten as your shoulders upwardly rotate, reaching a comfortable stretch at the top without shrugging or losing spinal neutrality.
Cable Reverse Grip Pulldown Beginner Introduction
The cable reverse grip pulldown is a cable-based vertical pulling movement that emphasizes the back while giving extra work to the arms. Using a palms‑up hold on the bar shifts more of the effort into the biceps and forearms, while the main pulling force still comes from the lats. Muscles around the upper back and shoulder blades also contribute, creating a strong, coordinated pull from a seated, secured position under the thigh pad.
The motion blends shoulder movement with bending at the elbows, bringing the bar down toward the upper chest and then letting it travel back up into a comfortable stretch. A tall, steady posture with a slight lean from the hips encourages the spine to stay neutral as the shoulders draw down and the bar moves smoothly through the path of the cable. Because the resistance comes from a pulley, the back and arms experience consistent loading throughout the lift, supporting the development of pulling strength and controlled technique over the full range of motion.