LATS · MACHINE
How to do the cable reverse grip lat pulldown
The cable reverse grip lat pulldown trains your lats, with help from your upper back, biceps. Here is how to do it with good form.
Step by step
- Select the appropriate weight.
- Adjust the pad height so your legs fit snugly.
- Stand tall and grab the bar with an even underhand grip (palms facing back).
- Sit down and bring your shoulders back.
- Take a breath and pull the bar to your chest. Exhale immediately.
- Extend your arms as you breathe in.
Muscles worked
| Primary | Lats |
|---|---|
| Secondary | Upper Back, Biceps |
| Equipment | Machine |
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 8–12 reps, 1–2 min rest |
| Muscular endurance | 2–3 sets of 15–20 reps, 30–60 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your lats
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