PlanWorkouts

Exercise 2736 · REF ky8FLU8

Lever Reverse Grip Lateral Pulldown exercise animation

Lever Reverse Grip Lateral Pulldown

Category
Back
Target
Lats

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.

How to Do the Lever Reverse Grip Lateral Pulldown

  1. Adjust 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 towards your chest, leading with your elbows and squeezing your shoulder blades together.
  5. Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Lever Reverse Grip Lateral Pulldown primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Rhomboids, Rear Deltoids.

More Back Exercises

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

More Lats Exercises

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

Equipment Alternatives

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

Archer Pull Up Archer Pull Up Body Weight · Lats Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Lever Reverse Grip Lateral Pulldown work?
The Lever Reverse Grip Lateral Pulldown primarily targets the lats, with the biceps and rhomboids, rear deltoids assisting.
What equipment do I need for the Lever Reverse Grip Lateral Pulldown?
The Lever Reverse Grip Lateral Pulldown is done with a leverage machine.
What's a good alternative to the Lever Reverse Grip Lateral Pulldown?
If you don't have access to a leverage machine, the Archer Pull Up targets the same lats using body weight instead.