The Reverse Grip Lat Pulldown is a popular cable exercise used to build a wider and thicker back musculature. This variation utilizes a supinated grip, which means the palms of the hands face toward the body throughout the movement. By changing the hand position compared to a standard overhand pulldown, the exercise subtly alters the biomechanics of the pull, leading to a different emphasis on the involved muscles.
The Prime Movers (Lats and Biceps)
The Latissimus Dorsi, commonly known as the lats, is the largest muscle of the back and serves as the primary engine for the reverse grip pulldown. This muscle is responsible for the powerful actions of shoulder adduction and extension, which involve pulling the upper arm down toward the torso. Engaging the lats early in the movement, by depressing the shoulder blades, ensures that the back muscles initiate the pull rather than the arms.
The reverse grip places the hands and forearms in a supinated position, which immediately increases the mechanical advantage for the Biceps Brachii. The biceps are strong elbow flexors, and this grip orientation maximizes their recruitment as a secondary mover. The increased bicep involvement often allows a person to handle a slightly heavier load compared to a pronated grip. The Brachialis and Brachioradialis muscles, which are also elbow flexors, work alongside the biceps to bend the arm and pull the bar downward.
Supporting Muscles Activated
While the lats and biceps perform the bulk of the work, a complex network of smaller muscles assists in stabilizing the shoulder girdle and completing the pull. The middle and lower Trapezius muscles are recruited heavily to stabilize the scapula and pull the shoulder blades downward and back during the concentric phase. The Rhomboids work concurrently to retract the shoulder blades toward the spine.
The Teres Major assists the latissimus dorsi in extending and adducting the arm, contributing to back thickness. The Posterior Deltoids also assist in the shoulder extension motion, pulling the arms backward during the movement. The muscles of the forearm, particularly the forearm flexors, are engaged isometrically to maintain a firm grip on the bar throughout the entire set.
Executing the Reverse Grip Pulldown
Proper execution begins with adjusting the machine so the knee pads securely hold the lower body in place, preventing the torso from rising against the weight. Grasp the straight bar attachment with a supinated grip, palms facing the body, at approximately shoulder-width apart or slightly narrower. Once seated, the torso should maintain a slight lean backward, typically around 10 to 20 degrees, to optimize the line of pull for the lats.
The movement is initiated by first depressing the shoulder blades, pulling the shoulders down away from the ears. The elbows are then driven down and back toward the sides of the torso, pulling the bar to the upper chest or clavicle area. Avoid using excessive momentum or swinging the body to lift the weight, as this shifts the focus away from the targeted muscles. The return phase should be controlled and slow, allowing the arms to fully extend and the shoulder blades to elevate slightly for a complete stretch in the lats before the next repetition.
How Grip Changes Muscle Emphasis
The choice of a reverse (supinated) grip fundamentally alters the recruitment pattern compared to a standard overhand (pronated) grip. The supinated position places the biceps in a mechanically advantageous position, maximizing their contribution to elbow flexion during the pull. This increased bicep recruitment is the primary reason why individuals often feel they can lift more weight with the reverse grip variation.
The underhand grip encourages the elbows to travel in a path closer to the sides of the body. This specific path of the elbow can place a greater emphasis on the lower fibers of the latissimus dorsi, contributing to back width lower down the torso. The reverse grip provides a distinct stimulus by combining strong bicep involvement with this specific lower lat emphasis.