Reverse grip lat pull down
The Close-Grip Supinated Lat Pulldown is performed on a high pulley machine using an underhand grip. It primarily targets the latissimus dorsi while increasing biceps involvement. This variation is widely used to build back width and pulling strength with a comfortable range of motion.
Primary Equipment
Cable pulley machine
Cable pulley machine
Key Benefits
- Builds back width and pulling strength.
- Increases biceps activation.
- Provides a comfortable grip for many lifters.
- Complements movements like Chin-Ups.
Instructions
- Sit on the bench with your feet and knees positioned on the support
- Hold the bar with your arms extended upward, in line with your shoulders, with your palms facing backward
- Keep your torso upright and your abdomen contracted
- Perform the movement by pulling the bar down until it approaches your chest
- Return in a controlled manner
Tips
- Avoid lifting your hips off the bench support
- Keep your abdomen and glutes contracted
- Avoid using momentum or sudden movements
Restrictions
Individuals with elbow pain should avoid excessive loads and jerky motions. Those with shoulder discomfort must keep the chest up and avoid pulling behind the neck. People with biceps injuries should use light loads and controlled tempo. In cases of anterior shoulder instability, perform under supervision.
Common Mistakes to Avoid
- Leaning excessively backward.
- Pulling the bar behind the head.
- Letting the weight drop uncontrolled.
