At a glance
- Main muscle
- Back
- Also works
- Biceps
- Equipment
- Cable
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Palms facing you, shoulder-width.
- Lean back slightly.
- Pull the bar to your upper chest, elbows along your body.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Same benefits as the regular pulldown; grip makes little difference for growth. A bit more biceps, so often stronger.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Lat Pulldown · Cable · rating S
- Neutral-Grip Lat Pulldown · Cable · rating S
- Chin-Up · Bodyweight · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the reverse-grip lat pulldown.
Let Mitta set the weight.
Mitta plans the reverse-grip lat pulldown with a weight and rep target for every set, worked out from your last sessions.
Questions about the
reverse-grip lat pulldown
What muscles does the reverse-grip lat pulldown work?
The reverse-grip lat pulldown mainly trains your back. Your biceps help.
How many reps of the reverse-grip lat pulldown should I do?
Mitta plans the reverse-grip lat pulldown at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the reverse-grip lat pulldown?
Good alternatives that train the same muscle are the lat pulldown, neutral-grip lat pulldown and chin-up.
Is the reverse-grip lat pulldown good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the reverse-grip lat pulldown have rating A?
Same benefits as the regular pulldown; grip makes little difference for growth. A bit more biceps, so often stronger.