Exercise Guide
How to do lat pulldown reverse close grip
Master the setup, range of motion, and tempo for safer, more effective reps.
Overview
The underhand grip puts your arms in a strong mechanical position, making it easier to move heavier weight while staying gentle on the shoulder joints. This variation emphasizes the lower lats and provides a significant stimulus for the biceps, helping you build both back thickness and arm size.
Why Use It
- Increases bicep involvement for better arm development.
- Targets the lower lats to help build a complete back shape.
- Provides a shoulder-friendly alternative to wide-grip pulls.
When to Use It
Use this as a primary pulling movement on back or pull days. It works well for both heavy strength sets and higher-rep growth work.
Instructions for Proper Form
Setup
- The Grip: Grab the bar with an underhand grip (palms facing you) at shoulder-width.
- The Anchor: Slide your thighs under the pads so you feel anchored to the bench.
- The Lean: Lean back just a few inches to create a clear path for the bar.
Execution
- The Drive: Pull the bar down to your upper chest by driving your elbows toward your back pockets.
Pro Tip: Treat your hands like hooks and pull from the elbows to keep the focus on your back.
- The Stretch: Control the weight as it goes back up, reaching for the ceiling to stretch the lats.
Coaching Cues
- Elbows to back pockets
- Hands are just hooks
- Reach for the ceiling
Common Mistakes
- The Row Lean: Leaning back so far that the movement becomes a horizontal row.
- Bicep Yanking: Using only the arms to move the weight instead of the back.
- Short Stretching: Not letting the arms go fully straight at the top of the rep.
How to Fix It
- The Row Lean: Keep your chest pointed at the cable pulley throughout the entire set.
- Bicep Yanking: Focus on driving the elbows down rather than pulling the bar with your hands.
- Short Stretching: Let the weight pull your shoulders up slightly at the top of the movement to ensure a full stretch.
Mistakes by Level
Beginner
- Pulling the bar behind the neck
- Using too much weight and swinging
Intermediate
- Failing to fully extend the arms
Advanced
- Losing core tension during the stretch
Mechanics
Use these setup and execution anchors to keep the rep organized, repeatable, and easier to progress.
Movement Pattern
Vertical Pull
Body Position
Machine Seated
Load Style
Bilateral
Muscles Worked
Primary
- Back
- Biceps
Secondary
- Rear-delts
- Traps
Stabilizers
- Core
- Forearms
Setup Requirements
- Grab the bar with an underhand grip (palms facing you) at shoulder-width.
- Slide your thighs under the pads so you feel anchored to the bench.
- Lean back just a few inches to create a clear path for the bar.
Form Checklist
- Are your palms facing your body?
- Are your elbows staying close to your ribs?
- Is your chest staying up throughout the rep?
- Are you avoiding swinging your torso?
Range of Motion
Pull the bar all the way to your upper chest. Fully extend the arms at the top for a deep stretch.
Breathing Pattern
Exhale as you pull the bar down; inhale as you slowly return it to the top.
Tempo Guidance
Pull with power, hold for 1 second at the chest, and take 3 seconds to return to the top.
Caution Notes
- Avoid leaning back too far, which turns the pulldown into a row.
Programming
Treat these guidelines as practical programming defaults, then scale load, volume, and frequency to match the rest of the training week.
Best For
- Bicep and back strength
- Lower lat development
- Shoulder-friendly pulling
Goal Tags
Rep Ranges
- 6-10 reps for strength.
- 10-15 reps for muscle growth and a bicep pump.
Set Guidance
3-4 sets of 8-12 reps.
Rest Guidance
90 seconds between sets.
Frequency
1-2 times per week.
Pairings
- Pair with tricep pushdowns for a full arm pump.
- Pair with dumbbell rows for a complete back session.
Audience Notes
- Great for all levels. Beginners often find this easier to feel in their back than wide-grip moves.
Substitution Targets
- Chin-ups
- V-Bar Pulldowns
FAQ
Common Questions
Does this work the biceps more than a regular pulldown?
Yes, the underhand grip puts the biceps in a stronger position, meaning they will contribute more to the lift.
Is a close grip better than a wide grip?
Neither is better; they hit the muscles differently. Close grip emphasizes the lower lats and biceps, while wide grip hits the upper lats.
Alternatives
Start with the closest related options, then browse fallback alternatives that keep the same primary training focus.