Back Exercise · Leverage Machine

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Lever Reverse Grip Lateral Pulldown

Reversing the grip on a lateral pulldown shifts more of the work onto the biceps and lower lats compared to a standard overhand pulldown, similar to the difference between a pull-up and a chin-up. The fixed lateral pull path also changes the angle the lats stretch through at the top.

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Category

Back

Equipment

Leverage Machine

Target

Lats

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Lever Reverse Grip Lateral Pulldown

1. Set the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
3. Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back.
4. Pull the handles down toward your chest, leading with your elbows and squeezing your shoulder blades together.
5. Pause briefly at the bottom of the movement, then slowly release the handles back to the starting position.
6. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Technique & Form Tips

Execute the movement by bending the elbows to pull the body toward the bar or the attachment toward the torso. Movement depends on the specific setup, emphasizing the vertical plane of the pull.

Common Mistakes to Avoid

• Excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.
• Jerking into the pull: Start the pull smoothly rather than using a sudden yank or swing.
• Using the wrong attachment path: Check the demonstrated grip and path before starting. Front and rear variations have different setups; do not force an uncomfortable position.

How to Breathe During This Exercise

Inhale and exhale consistently as you perform the pull.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Lever Reverse Grip Lateral Pulldown mainly targets your Lats, with your Biceps helping support the movement, along with your Rhomboids, Rear Deltoids.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have leverage machine? These target the same lats with different equipment.

Bench Pull-Ups Body Weight · Lats Band Assisted Pull-Up Band · Lats Cable Bar Lateral Pulldown Cable · Lats Weighted Pull-Up Weighted · Lats

FAQ

What muscles does the Lever Reverse Grip Lateral Pulldown work?

The Lever Reverse Grip Lateral Pulldown mainly works your lats. It also helps strengthen your biceps and rhomboids, rear deltoids. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Lever Reverse Grip Lateral Pulldown?

You do the Lever Reverse Grip Lateral Pulldown with a leverage machine. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Lever Reverse Grip Lateral Pulldown?

One mistake to watch for is excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Lever Reverse Grip Lateral Pulldown?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Lever Reverse Grip Lateral Pulldown?

The Bench Pull-Ups trains your lats with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.