Reverse-Grip Lat Pulldown – A Smart Pull for Back & Biceps
The reverse-grip lat pulldown is a solid variation of the traditional lat pulldown that shifts more emphasis to your lower lats and biceps. It’s a great option if you’re looking to improve your pull-up strength, arm engagement, or just build a bigger, more detailed back.
What Is the Reverse-Grip Lat Pulldown?
Also known as:
- Supinated Lat Pulldown
- Underhand Lat Pulldown
- Chin-Up Grip Pulldown
This exercise is performed seated at a lat pulldown station, pulling a straight or EZ bar toward your chest using an underhand (supinated) grip. The grip variation shifts the mechanics of the pull, involving the biceps more than the standard wide-grip version.
Why Do Reverse-Grip Pulldowns?
- Emphasizes lower lats and biceps due to the grip mechanics
- May help improve chin-up strength by mimicking the underhand motion
- Allows for a stronger pulling position for some lifters with limited shoulder mobility
- Encourages better elbow positioning and control compared to wider grips
While it’s not inherently better than other pulldown variations, a 2014 EMG study published in the Journal of Strength and Conditioning Research found that reverse-grip pulldowns significantly increased biceps activation versus pronated (overhand) pulldowns — making this a useful tool for both back and arm training (study link).
How to Program It
Best placement: In the first half of your back or pull day, before rows or isolation lifts.
Rep ranges:
- Strength: 6–10 reps
- Hypertrophy: 8–12 reps
Example:
- 3–4 sets of 8–10 reps, focusing on full range and smooth control
💡 Track your progress automatically using Volym App with Auto Progression support.
Equipment:
- Lat pulldown station with straight bar or EZ-bar attachment
Common Mistakes to Avoid
❌ Pulling the Bar Too Low
Pulling to your stomach turns the movement into more of a row. Fix: Pull the bar to your upper chest to maximize lat engagement.
❌ Flaring the Elbows
This reduces lat tension and increases shoulder strain. Fix: Keep elbows close to your body as you pull down.
❌ Using Too Much Momentum
Swinging or jerking takes the load off your back muscles. Fix: Stay seated with a slight lean back, and control the descent.
❌ Over-Gripping with the Wrists
If you feel your forearms burning more than your back or arms... Fix: Use a thumbless grip or straps to reduce grip strain and refocus on pulling with your elbows.
Tips for Better Activation
- Slightly arch your back and look up as you pull to increase lat involvement
- Think about driving your elbows down and back, not pulling with your hands
- Squeeze your shoulder blades at the bottom of each rep
- Don’t rush the eccentric (lowering) phase — that’s where a lot of muscle growth happens