Reverse grip machine lat pulldown
- Zielmuskel
- Latissimus Dorsi
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Leverage machine
- Körperregion
- Back
- Typ
- Strength
The reverse grip machine lat pulldown is a leverage-machine vertical pull that targets the latissimus dorsi, with the teres major, posterior deltoid, lower and middle trapezius, brachialis, and brachioradialis assisting. The underhand grip keeps the elbows tracking close to the torso, which many lifters find gives a stronger lat contraction than an overhand pulldown. Use it as a machine accessory for back width, or as a scalable substitute for chin-ups.
Reverse grip machine lat pulldown: So führst du sie aus
- 1Set the thigh pad so it sits snugly across your thighs and pins you to the seat under load.
- 2Take the bar or handles with a supinated (underhand) grip, hands roughly shoulder-width apart.
- 3Sit down, slide your thighs under the pad, and plant your feet flat on the floor.
- 4Sit tall with your chest up and lean back about 10–15 degrees, letting your arms extend fully overhead for a complete stretch on the lats.
- 5Exhale and pull the bar toward your upper chest by driving your elbows down and back, keeping your wrists straight.
- 6Squeeze your shoulder blades down and together as the bar nears your collarbone, and hold that contracted position for a beat.
- 7Inhale and let the bar rise back under control until your arms are fully extended and your lats are stretched again.
- 8Repeat for the target reps, then let the bar return to the top under control and stand up to rack the weight.
Technik-Tipps
- Keep your wrists neutral and straight throughout — the supinated grip already puts your forearms in a strong pulling position, so there is no need to curl the bar toward you.
- Start each rep by depressing your shoulder blades, then bend your elbows. Leading with the arms hands the work to the brachialis and brachioradialis instead of the lats.
- Let your shoulder blades rotate upward at the top so the lats reach a genuine stretch — stopping with the arms still bent cuts the most productive part of the range.
- Stay near shoulder-width. A supinated grip much wider than that stresses the wrists and shortens the distance your elbows can travel straight down.
- Control the bar as you sit down and stand up. Reaching overhead to catch or release a loaded bar with a fully extended arm is where most pulldown shoulder tweaks happen.
Häufige Fehler
- Pulling the bar down to the lap instead of the upper chest, which pushes the shoulder past its useful range and turns the finish into a triceps push rather than a lat pull.
- Letting the shoulders shrug up during the pull, which loads the upper trapezius and takes tension off the lats and lower trapezius.
- Rocking the torso to swing the weight down, which replaces lat tension with momentum and loads the lower back in a rounded position.
- Letting the elbows drift out wide instead of tracking down beside the ribs, which shortens the lat's line of pull and leaves the posterior deltoid doing the work.
- Letting the bar snap back to the top, which skips the eccentric — the phase that supplies much of the growth stimulus and the only part that trains the stretched position.
Häufig gestellte Fragen
What muscles does the reverse grip machine lat pulldown work?
The target muscle is the latissimus dorsi. The teres major, posterior deltoid, lower and middle trapezius fibers, brachialis, and brachioradialis assist as synergists.
How does the reverse (underhand) grip differ from a standard overhand grip?
A supinated grip lets your elbows stay closer to your sides and travel more directly downward, which many lifters find produces a stronger lat contraction. It also puts the elbow flexors — brachialis and brachioradialis — in a stronger position, so the same load often feels easier than it does overhand.
How wide should my hands be on the bar?
Shoulder-width or slightly inside is the best starting point. That width lets your elbows track straight down beside your torso. Much wider and the supinated wrist position becomes uncomfortable; much narrower and your hands crowd together at the chest.
Can I use this exercise if I cannot do pull-ups yet?
Yes. The machine lets you pick a load well below bodyweight and add weight as you get stronger, so you can train the same vertical pulling pattern. It is the closest machine match to a chin-up, which uses the same underhand grip.
How much should I lean back during the exercise?
About 10–15 degrees — enough to clear your face and line the bar up with your upper chest. Leaning back much further turns the movement into a row and shifts work from the lats onto the mid-back.
