Lever Reverse grip Lateral Pulldown (plate loaded)
- Zielmuskel
- Latissimus Dorsi
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior, Levator Scapulae, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Leverage machine
- Körperregion
- Back
- Typ
- Strength
The Lever Reverse Grip Lateral Pulldown (plate loaded) is a machine-based pulling exercise that targets the latissimus dorsi, with meaningful assistance from the brachialis, brachioradialis, teres major, posterior deltoid, pectoralis major sternal head, levator scapulae, and both the lower and middle trapezius fibers. Using a supinated (underhand) grip on a leverage machine shifts more emphasis to the lower lats and allows a strong peak contraction at the bottom of the pull. It is a reliable choice for building lat width and thickness in beginners and intermediate lifters who want a guided, joint-friendly alternative to the cable lat pulldown.
Lever Reverse grip Lateral Pulldown (plate loaded): So führst du sie aus
- 1Set the plate load appropriate for your strength level and adjust the thigh pad so your legs are locked firmly in place with feet flat on the floor.
- 2Sit upright on the seat and reach up to grip the bar with a supinated (underhand, palms facing you) grip at roughly shoulder-width.
- 3Lean back very slightly from the hips — about 10–15 degrees — and keep your chest tall throughout the set.
- 4Engage your lats by depressing your shoulder blades downward before you initiate the pull.
- 5Pull the bar down toward your upper chest by driving your elbows down and back, squeezing the lats as your elbows pass your ribcage.
- 6Hold the contracted position for a brief moment when the bar reaches chest level, feeling the lats fully engaged.
- 7Return the bar upward in a slow, controlled manner until your arms are fully extended and your lats are stretched at the top.
- 8Repeat for the desired number of reps, then carefully release the weight stack at the end of your set.
Technik-Tipps
- Initiate every rep with a shoulder blade depression — pulling your scapulae down before bending your elbows — to ensure the lats do the work rather than the biceps.
- Keep your chest lifted and your torso slightly back throughout; avoid rounding your upper back as fatigue sets in.
- Use a controlled three-count on the return phase to maximize time under tension and protect the shoulder joint at full stretch.
- Think of your hands as hooks and focus on driving your elbows toward your hips rather than pulling with your wrists and forearms.
Häufige Fehler
- Using too much weight and swinging the torso backward to generate momentum, which removes the load from the lats and stresses the lower back.
- Letting the bar rise too quickly on the way up, which eliminates the eccentric phase and reduces muscle development.
- Pulling the bar down to the stomach instead of the upper chest, which shortens the range of motion and reduces lat activation.
- Shrugging the shoulders up toward the ears during the pull, which engages the upper trapezius and takes tension away from the target muscles.
- Gripping the bar too wide with a supinated grip, which limits the natural range of motion and puts uncomfortable stress on the wrists.
Häufig gestellte Fragen
What muscles does the Lever Reverse Grip Lateral Pulldown work?
It primarily targets the latissimus dorsi. The brachialis, brachioradialis, teres major, posterior deltoid, pectoralis major sternal head, levator scapulae, and the lower and middle trapezius fibers all assist the movement.
What is the difference between a reverse grip and a regular grip on the lat pulldown machine?
A reverse (supinated, underhand) grip rotates your forearms so your palms face you. This tends to keep your elbows closer to your body during the pull, which many people find increases the range of motion and the feeling of contraction in the lower lats compared to a standard overhand grip.
How wide should my grip be for a reverse grip pulldown?
Shoulder-width or slightly inside shoulder-width is recommended. Going much wider with a supinated grip is uncomfortable for the wrists and limits how far you can pull the bar down.
How much should I lean back on the reverse grip pulldown?
A slight lean of about 10–15 degrees from vertical is enough to clear your face and bring the bar to your upper chest. More lean than that turns the movement into a row and reduces lat isolation.
Is the plate-loaded lat pulldown machine good for beginners?
Yes. The leverage machine provides a fixed movement path that helps beginners learn the pulling pattern safely before progressing to free cables or pull-ups. The plate-loaded resistance also makes small weight increments straightforward to manage.
