Male

reverse grip machine lat pulldown

Muscles involved

Adding the reverse grip machine lat pulldown to your routine builds functional upper-body pulling strength that translates directly to real-world athletic performance. Utilizing the machine allows you to lock your lower body in place, focusing entirely on driving your elbows down to heavily engage both your espalda and biceps. This underhand grip variation enhances joint stability around your shoulders and promotes a balanced, upright posture by strengthening the postural muscles of your upper back. As you pull with control and return the bar smoothly, you build the kind of pulling power and trunk stability that boosts overall athletic endurance and everyday functional movement.

How to do it

1. Sit at the lat pulldown machine, grasp the bar with an underhand grip (palms facing you) at shoulder width, and position your knees under the pad. 2. Lean back slightly and pull the bar down towards your upper chest, squeezing your shoulder blades together. 3. Pause at the bottom, feeling a contraction in your lats and biceps. 4. Slowly allow the bar to return to the starting overhead position.

Equipment required

Máquina

Muscles worked

Tips

- Lean back slightly and keep your chest up. - Drive your elbows down and back to pull the bar. - Squeeze your lats at the bottom of the movement. - Control the weight on the way back up.