Reverse grip pull-down
- Sit at the pulldown machine and secure your knees. Grab the bar with an underhand grip (palms facing you) about shoulder-width apart.
- Keeping your chest up, pull the bar down until it reaches your upper chest.
- Slowly control the bar as it rises back to the starting position until your arms are fully extended.
Tips
- Before pulling, lift your chest slightly and lean back just a few degrees so the bar can travel in a straight line down toward your upper chest.
- Keep your elbows pointing down and slightly forward throughout the pull, rather than letting them flare out to the sides.
- Let the bar rise under control until your arms are fully extended at the top, allowing your shoulder blades to move naturally as your arms travel upward.
Common mistakes
- Pulling the bar down past the upper chest by hunching the shoulders forward or rounding the upper back during the movement.
- Letting the bar rise too quickly on the way up so the arms snap to full extension rather than returning with control.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
