How to do the Cable Reverse-grip Lat Pulldown
Grab the bar with palms facing you at shoulder width and lock your thighs under the pad.
Sit with your chest up and lean back slightly.
Pull the bar to your upper chest, driving your elbows down.
Let the bar rise under control until your arms are straight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The widest muscles of your back pull the arms down and back. Pull-ups, pulldowns and rows with the elbows close to the body build the V-taper.
Alternatives
Same muscles, similar movement: swap in one of these if the Cable Reverse-grip Lat Pulldown doesn’t suit your gym or your joints.
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