Cable Reverse Grip Pulldown
Cable Reverse Grip Pulldown Exercise Description
The Cable Reverse Grip Pulldown is a vertical pulling exercise performed on a cable lat pulldown station using a supinated (underhand) grip. It primarily targets the latissimus dorsi through shoulder adduction/extension, with strong assistance from the elbow flexors (biceps brachii, brachialis, brachioradialis) and the teres major. The middle and lower trapezius and the rhomboids contribute by controlling scapular retraction and depression, while the posterior deltoid assists in shoulder extension. The underhand grip typically increases elbow flexor involvement compared with a pronated pulldown and can encourage an elbow path close to the torso. Technique priorities include a neutral spine, a tall chest without excessive lumbar arching, and shoulders staying “down” away from the ears. You’ll pull the bar to the upper chest with elbows driving down and slightly back, then return the bar overhead under control, allowing the scapulae to upwardly rotate without shrugging. Avoid pulling behind the neck or using momentum.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Biceps Brachii - Long Head, Biceps Brachii - Short Head, Brachialis, Brachioradialis, Deltoid - Posterior, 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: Male
How To Do The Cable Reverse Grip Pulldown Exercise
‘- Adjust the thigh pad so your hips are anchored to the seat without lifting during the pull.
– Grasp the bar with a shoulder-width, underhand (supinated) grip; set wrists straight and forearms vertical under the bar.
– Sit tall with feet flat, ribs stacked over pelvis, and maintain a neutral spine throughout.
– Start with arms extended overhead and scapulae upwardly rotated; keep shoulders relaxed away from the ears.
– Initiate by depressing and lightly retracting the scapulae, then drive elbows down and in toward your sides.
– Pull the bar to the upper chest/clavicle area without leaning back or flaring the ribs; pause briefly with elbows close to the torso.
– Control the return: extend the elbows and allow the scapulae to upwardly rotate as the arms reach overhead, stopping short of shrugging.
– Keep the bar path smooth; avoid swinging, excessive lumbar extension, wrist bending, or pulling behind the neck.
Cable Reverse Grip Pulldown Tips
‘- Adjust the thigh pad so your hips stay anchored to the seat and don’t lift as you pull.
– Use a shoulder-width, underhand grip and keep your wrists straight with forearms vertical under the bar.
– Sit tall with feet flat and ribs stacked over your pelvis to maintain a neutral spine.
– Start with arms extended overhead, scapulae upwardly rotated, and shoulders relaxed away from your ears.
– Initiate each rep by depressing and lightly retracting the scapulae before driving the elbows.
– Drive your elbows down and in toward your sides, keeping them close to your torso.
– Pull the bar to your upper chest/clavicle without leaning back or flaring your ribs.
– Pause briefly at the bottom with the bar at the upper chest and elbows close to the body.
– Control the return by extending the elbows and letting the scapulae upwardly rotate as your arms reach overhead, stopping short of a shrug.
– Keep the bar path smooth and avoid swinging, excessive lumbar extension, wrist bending, or pulling behind the neck.
Cable Reverse Grip Pulldown Beginner Introduction
The Cable Reverse Grip Pulldown is a cable-machine back exercise that uses a palms-up hold on the bar while pulling it downward toward the upper chest. It belongs to the family of vertical pulling movements, where resistance comes from overhead. Because the hands face inward toward the body, the pattern encourages a closer elbow path near the ribs and changes how the arms share the workload with the back compared with a traditional overhand pulldown.
During each repetition, the main effort comes from the lats and surrounding back muscles, with strong help from the biceps and forearms as the elbows bend. The upper back and rear shoulders guide the shoulder blades so they glide smoothly downward and slightly together, then rise again under control as the bar returns overhead. The movement emphasizes an upright posture, a lifted chest without excessive arching in the lower back, and relaxed neck muscles rather than shrugging. Overall, it highlights controlled pulling strength through the upper body while maintaining a stable, aligned torso.