Reverse-Grip Front Lat Pulldown

Differentiation: Mechanics

This variation of a Pulldown is unique. Here is how: you use an underhand grip. This type of grip works your biceps | and lats simultaneously.

Starting Position

To get into starting position, do this...

1) Locate a cable machine with a lat pulldown option. Or, set a cable machine's pulley at its highest setting. If your machine does not have an attached bench, position the short side of a flat bench so it is facing the cable machine.

2) Obtain a [wide bar] attachment.

3) Clip a [wide bar] onto the pulley hook.

4) Sit on the seat.

5) Adjust the knee brace so it holds your legs snugly in place. This platform prevents your body from rising as you pull down the weight.

6) Reach up and grasp the bar with your hands slightly closer than shoulder-width apart with your palms facing behind you.

7) Lean slightly back (around 20-degrees) and push your chest out.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while pulling the bar down

3) ...until the bar touches your chest and your elbows move back behind your torso.

4) Hold the bar down for a count of one second, while squeezing your back muscles.

5) Inhale while allowing the bar to retract upward

6) ...until your arms are fully extended.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Be sure not to curl the bar towards your body, but instead focus on pinching your shoulder blades together.

Keep your elbows close to the sides of your body.

Only your arms should move.

Imagine your hands as hooks as you pull the weight down.

Be sure your knees are secure under the knee brace and your arms are fully extended (lats stretched).

Be sure to move slowly and deliberately through the lift. This will ensure that your muscle receives the maximum benefit of constant cable-resistance.

Keep your upper body from swaying back and forth in an attempt to move the weight more easily. By holding your body stationary, and only moving the weight with your outer lats, you will maximize the effectiveness of this exercise.

Keep your torso upright - at a 90-degree angle to your legs. Do not move your upper body while pulling.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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