Cable Reverse Grip Pulldown exercise animation (Hombre)

Cable Reverse Grip Pulldown

Músculo objetivo
—
Equipamiento
Cable
Parte del cuerpo
Back
Tipo
Strength

The cable reverse grip pulldown is a back-strength exercise performed at a cable pulldown station with an underhand (supinated) grip. The reverse grip lets you pull with the elbows close to your body, which emphasizes the lower back muscles and builds vertical pulling strength. It is a controlled, machine-stabilized lift well suited to lifters who want lat development without the balance demands of free weights.

Cómo hacer el Cable Reverse Grip Pulldown

  1. 1Attach a straight bar to the high cable pulley and select your weight.
  2. 2Grip the bar with an underhand (palms-facing-you) grip at about shoulder-width.
  3. 3Sit down and secure your thighs under the knee pad so your body stays anchored.
  4. 4Sit tall with your chest up, arms fully extended overhead, and a slight lean back from the hips.
  5. 5Pull the bar down toward your upper chest by driving your elbows down and back, keeping them close to your sides.
  6. 6Squeeze your back at the bottom when the bar reaches your upper chest, without rocking your torso.
  7. 7Control the bar back up under tension until your arms are fully extended and your shoulders stretch slightly.
  8. 8Complete your reps, then let the weight stack settle gently and release the bar.

Consejos de técnica

  • Lead the pull with your elbows, not your hands, so your back does the work instead of your arms.
  • Keep your chest up and shoulders down throughout the rep to keep tension on the back muscles.
  • Use a full range of motion: let your arms extend fully at the top for a complete stretch on each rep.
  • Move at a controlled tempo and avoid using momentum, especially as the weight gets heavy.
  • Keep your wrists straight and let the bar rest in your fingers rather than gripping hard, so your forearms don't fatigue first.

Errores comunes

  • Leaning far back and heaving the weight down with momentum, which shifts work off the back and risks straining the lower back.
  • Stopping short at the top and not letting the arms fully extend, which cuts the range of motion and the stretch on the muscles.
  • Pulling with the biceps and curling the bar in, which steals tension from the back you are trying to train.
  • Shrugging the shoulders up toward the ears during the pull, which limits how much the back contracts.
  • Choosing a weight so heavy you must jerk it down, which breaks form and reduces muscular tension.

Preguntas frecuentes

What muscles does the cable reverse grip pulldown work?

It targets the back, building the muscles responsible for pulling the arms down and back. The underhand grip lets you keep your elbows tucked, which emphasizes the lower portion of the back.

What is the difference between a reverse grip and a wide grip pulldown?

A reverse (underhand) grip keeps your elbows close to your body and tends to emphasize the lower back muscles, while a wide overhand grip flares the elbows out and targets the upper and outer back more.

Is the cable reverse grip pulldown good for beginners?

Yes. The cable station stabilizes the movement for you, so it is easier to learn than free-weight pulling exercises and lets you focus on feeling your back work.

How many sets and reps should I do?

For back development, three to four sets of 8 to 12 reps with a controlled tempo is a solid default. Choose a weight you can move through a full range of motion without jerking.

Where should I feel this exercise?

You should feel it in your back, especially as you drive your elbows down and squeeze at the bottom. If you mostly feel your biceps, lighten the load and focus on pulling with your elbows.

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