The reverse grip lat pulldown is an exercise variation designed to enhance back development by altering the angle of pull compared to the standard overhand grip. This movement uses a supinated (underhand) grip, where the palms face toward the body. Changing the hand position shifts the mechanical focus, intensifying the recruitment of specific muscle groups while maintaining its function as a foundational back-building movement. It is often employed to target the lower fibers of the large back muscles and increase overall pulling strength.
Primary Muscle Targets
The latissimus dorsi, the broad, fan-shaped muscle spanning the middle and lower back, remains the primary mover during the reverse grip pulldown. This muscle is responsible for shoulder adduction and extension, the main actions that pull the bar down toward the torso. The supinated grip allows the elbows to track closer to the sides of the body. This elbow path places a slightly greater emphasis on the lower or deeper fibers of the lats, contributing to back thickness.
The biceps brachii are the second most activated muscle group and receive a significantly higher stimulus compared to a pronated (overhand) grip pulldown. The supinated hand position mechanically places the biceps in a stronger line of pull for elbow flexion. This increased involvement means the reverse grip pulldown effectively serves as both a back and a dedicated bicep exercise. Lifters often handle more weight with this variation than with a wide, overhand grip.
The Role of Secondary Muscles
Several muscles act as synergists and stabilizers to execute the movement effectively. The rhomboids, located beneath the trapezius, work alongside the middle and lower trapezius to retract and depress the shoulder blades. This action stabilizes the shoulder girdle and ensures the pull originates from the back muscles, not just the arms.
The posterior deltoids, or rear shoulder muscles, also assist in the shoulder extension part of the pulling motion. Forearm flexors, including the brachialis and brachioradialis, stabilize the elbow joint and secure the grip on the bar. Engaging these secondary muscles helps maintain a stable posture and control the weight, particularly during the eccentric phase.
How Grip Orientation Changes Activation
Changing the grip from pronated to supinated fundamentally alters the biomechanics of the pulling movement. Supination forces the humerus into a degree of external rotation, changing the angle of pull at the shoulder joint. This positioning directly increases the mechanical advantage of the biceps brachii, which is an elbow flexor and a powerful supinator.
This modified joint position causes the elbows to be driven down and back, closer to the body’s midline. This path is believed to maximize the contraction of the lower portion of the latissimus dorsi. The shift in elbow path creates a different stimulus than the wider, flared elbow position typical of a standard pulldown. The supinated grip essentially turns the vertical pull into a movement closely mimicking a chin-up, leveraging bicep strength to potentially increase the total load lifted.
Execution for Maximum Muscle Recruitment
To maximize muscle recruitment, proper execution is paramount. Sitting upright with only a slight backward lean (10 to 20 degrees) helps ensure tension stays on the back muscles and prevents the exercise from turning into a row variation. The movement should be initiated by depressing the shoulder blades down before pulling the bar, which effectively pre-tensions the lats and upper back musculature.
The bar should be pulled smoothly down toward the upper chest or clavicle area. Focus on driving the elbows down and toward the hips rather than simply pulling with the hands. A brief pause at the bottom, squeezing the back muscles together, maximizes the peak contraction in the lats. The return phase should be controlled and slow, taking several seconds to allow the lats to fully stretch under tension, which stimulates muscle growth.