---
title: "Reverse Grip Lat Pull Down"
description: "Sit at a lat pulldown machine with your feet flat on the floor and knees secured under the pads."
locale: en
slug: reverse-grip-lat-pull-down
url: "https://hi.fitness/exercises/reverse-grip-lat-pull-down"
primaryMuscle: "Lats"
secondaryMuscles: ["Biceps","Forearms"]
equipment: ["Cable"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/d5fc1e66-reverse-grip-lat-pull-down.mp4"
updatedAt: 2026-09-13T18:54:59+00:00
---
# Reverse Grip Lat Pull Down

Sit at a lat pulldown machine with your feet flat on the floor and knees secured under the pads.

## How to do it

1. Sit at a lat pulldown machine with your feet flat on the floor and knees secured under the pads. Grasp the bar with an underhand grip (palms facing you) at shoulder-width apart, arms fully extended above you.
2. Engage your core and keep your back straight. Lean back slightly to create a natural arch in your lower back.
3. Pull the bar towards your upper chest, bringing your elbows down to your sides while squeezing your shoulder blades together.
4. Slowly return the bar to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.

## Form tips

- Exhale as you pull the bar down and inhale as you return it to the starting position.
- Avoid using momentum or swinging your body to lift the weight.
- Keep your wrists straight and avoid letting them bend backward.

## Similar exercises

- [Assisted Pull Up](https://hi.fitness/exercises/assisted-pull-up) - Lats · Machine
- [Assisted Pull Up Normal Grip](https://hi.fitness/exercises/assisted-pull-up-normal-grip) - Lats · Machine
- [Assisted Chin Up Normal Width Reverse Grip](https://hi.fitness/exercises/assisted-chin-up-normal-width-reverse-grip) - Lats · Machine
- [Assisted Pull Up Wide Grip](https://hi.fitness/exercises/assisted-pull-up-wide-grip) - Lats · Machine
- [Assisted Pull Up Close Grip](https://hi.fitness/exercises/assisted-pull-up-close-grip) - Lats · Machine
- [Assisted Chin Up Reverse Wide Grip](https://hi.fitness/exercises/assisted-chin-up-reverse-wide-grip) - Lats · Machine
- [Assisted Close Grip Underhand Chin Up](https://hi.fitness/exercises/assisted-close-grip-underhand-chin-up) - Lats · Machine
- [Assisted Parallel Close Grip Pull Up](https://hi.fitness/exercises/assisted-parallel-close-grip-pull-up) - Lats · Machine