CompoundMachine
Reverse Grip Lat Pulldown
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Adjust the thigh pad to secure your legs
- Grasp the bar with an underhand grip shoulder-width apart
- Sit with thighs secured under the pad
- Start with arms fully extended overhead
- Pull the bar down toward your upper chest
- Drive your elbows down and back
- Squeeze your lats hard at the bottom for 1 second
- Slowly extend arms back to starting position
💡Coaching Cues
- ✓
Underhand grip position
- ✓
Pull to upper chest
- ✓
Elbows down and back
- ✓
Squeeze lats at bottom
- ✓
Control ascent
- ✓
Torso stays upright
⚠️Common Mistakes
- ✗
Using momentum or swinging
- ✗
Leaning back excessively
