A reverse grip pulldown is one exercise you should do when you want to develop your upper body muscles such as the lats. You might be wondering how the exercise hits the upper body muscles. However, this article spells out the different muscles that get exercised by the reverse grip pulldown exercises. In addition to that, the article also gives a list of exercises that you can do as an alternative to the reverse grip pulldown. Furthermore, you are given instructions that you can follow to do the reverse grip pulldown and other exercises.
Some exercises that you should expect in this article include the reverse grip pulldown triceps, close grip pulldown, and more. In addition to that, the article also caters to those who don’t have the machine. There is a reverse grip pulldown alternative that you can do without a machine. Continue reading to get the detailed info on grip pulldown workout.
What Is Reverse Grip Pulldown
A reverse grip pulldown is a strength exercises that target the upper body muscles. Primarily it works the latissimus dorsi muscles that are found on your back. Interestingly, the reverse grip pulldown has different variations that you can try out. If you don’t have the cable machine; you can also do alternative exercises that target the lats and other upper body muscles. . To do the exercise follow the steps below;
- Start by attaching the wide grip bar to the cable machine.
- Take a seat and adjust the leg pads to fit and secure your body in place.
- Grasp the bar in shoulder-width distance apart with an underhand grip. Make sure that your back is straight.
- Then pull the bar to your chest and pause for 2 to 3 seconds in that position.
- Return the bar slowly until your arms are fully stretched.
- Repeat the move.
Reverse Grip Pulldown Muscles Worked
Doing the reverse grip pulldown exercises is effective in primarily working your latissimus dorsi muscles. The latissimus dorsi muscles are popularly known as the lats. In addition, the lats muscles are the triangular large muscles found on your middle lower back stretching downwards. The reverse grip pulldown also targets the lower and upper back muscles, forearms, biceps, and deltoids muscles.
Reverse Grip Pulldown Alternative
If you cannot do the reverse grip pulldown, you can find other alternatives. The alternative must work the muscles that are targeted by the reverse grip pulldown exercise. Interestingly, there are a lot of different exercises that you can do that works latissimus dorsi muscles. For instance, the incline bench barbell row, pullups, are some exercises that you can do develop your lats. Whether you are at home with limited resources, you can give your lats a good workout. Below are some exercises that you can do;
As you pull your body up, your lats get worked thoroughly. In addition to that, you also exercise your arms and shoulders to a certain extent. The pull-up exercises come with a lot of benefits such a building strength and endurance. And it challenges various body muscles. By doing the pull-ups, you challenge your hands to have a better grip and your entire body gets strengthened. To do the exercise you can follow the instructions below;
- Start by grasping the bar and make sure that your palms are at shoulder width distance apart. Your hands must be facing away and holding the bar with an overhand grip.
- Keep your arms fully stretched and hang on the bar with the feet off the ground.
- Then pull your body up until your chin is over the bar. Cross your legs as you bring your body up.
- Return your body towards the ground to the starting position.
This is another exercise that target the lats. Besides developing the lats, it also targets the shoulders, middle back, and traps to a lesser degree. To hit those muscles, follow the instructions below;
- Start by attaching the wide bar to the top pulley.
- Sit down and adjust the knee pad to suit your height.
- Grasp the bar with your hands closer than the shoulder width apart distance. Your hands should be facing away from your body.
- Pull the bar down towards your chest until it reaches your upper chest. Pause in that position.
- Finally, return the bar up until your arms are fully stretched. Don’t forget to inhale as you return the bar to starting.
One Arm Dumbbell Row
This is another exercise that targets the lats muscles you can do it as an alternative to the reverse grip pulldown. To do the one arm dumbbell row exercise follow the instructions below;
- Start by putting the lower right leg and knee on the bench.
- Keep your back parallel to the floor and then straighten your left arm to grab the dumbbell on the floor. Bring the dumbbell up to the chest with your elbow close to your body.
- Squeeze your shoulder blades before lowering the dumbbell.
- Repeat and then exchange to exercise the other side.
Straight Arm Pulldown
- Start by setting the lat bar to the shoulder height.
- Facing the pulley machine; stand with your feet at shoulder-width apart distance.
- Grasp the lat bar with an overhand grip and make sure that your arms are fully stretched.
- Keep the arms straight and pull down the lat bar towards your thighs. Pause in that position and squeeze your lats.
- Finally, return the lat bar to the starting position.
- Repeat while keeping your core tight.
Incline Bench Barbell Row
- Start by putting the inclined bench and put the barbell on the floor at the high end of the bench.
- Lie on the bench facing down with the chest at the high end. Your feet can be on the floor to balance your body.
- Then lower your hands to grasp the bar with an overhand grip. Keep your hands a bit further than the shoulder width apart.
- Raise the bar up as far as you can. Then squeeze your shoulder blades before returning the bar down.
- Return the bar to the floor.
- Repeat as much as you can.
The lat pulldown exercise is good for exercising your lat muscles. Besides working the lat muscles; you can also exercise your shoulders, abs, and biceps as you pull the cable up and down. The interesting thing about this exercise is that you can do several variations. To do the lat pulldown exercise you can follow the instructions below.
- Start by attaching the wide grip handle to the machine.
- Sit down. Grasp the handle with an overhand grip and flex the elbows.
- Pull the handle to your body until the elbows are inline with torso.
- Return the handle up to the starting position.
- Repeat to meet your preferable number of sets and reps.
Reverse Grip Pulldown At Home
Doing a reverse grip pulldown involves using a cable machine. However, if you don’t have the cable machine, you can take advantage of the resistance band. The resistance band reverse grip pulldown hit similar muscles as the reverse grip pulldown. The muscles that you can hi using the resistance band include the lats and other upper body muscles. Follow the instructions below to do the exercise;
- Start by securing the bands to the door by using a door anchor on top of the door.
- You can attach the handles to the band.
- While facing the door, grasp the handles attached to the resistance band. Each hand must be holding a handle.
- Kneel on one knee about 4 feet from the door.
- Keep your head and back straight with your palms facing upwards. You can keep your hands a bit closer than the shoulder width apart distance.
- Pull the handles down until your hands are below the chin and the elbows are close to your hips.
- Return the handles up to the starting position.
Reverse Grip Pulldown Triceps
This is an isolation exercise that targets the triceps brachii muscles. If you want to have strong and big muscles, reverse grip pulldown triceps is a perfect exercise for you. To do the exercise follow the steps below;
- Set the bar on a high pulley machine.
- Stand with your feet at shoulder width apart and grab the bar with supinated grip at shoulder width apart distance.
- Pull the bar to your body until the arms are fully stretched by your body sides.
- Return the bar up to the chest level.
- Then lower the cable until the arms are fully stretched.
- Repeat the motion as much as you can.
A reverse grip pulldown targets upper body muscles. When you are doing it, you engage your lats, shoulders, and arms. These are the muscles that are hit by the workout. The lats get worked primarily and then the other muscles get worked to a lesser extent. If you want to hit the triceps harder, you can do the grip lat pulldown triceps exercise.
Some exercises that you can do as an alternative to the reverse grip pulldown include the one arm dumbbell row, straight arm pulldown, and many others discussed in the above passages.
Share your experiences regarding the reverse grip pulldown below.