Reverse Grip Machine Lat Pulldown

Default prescription & biomechanics

Primary muscles

Lats

Secondary muscles

Biceps, Rhomboids, Rear Deltoid

Equipment

Machine

Movement pattern

Vertical Pull (Pull force)

Difficulty

Intermediate

Working rep range

10-12 reps per set

Between-set interval

90 seconds rest

Step-by-step coaching cues

1. Sit in the lat pulldown station and secure your thighs firmly under the padded rollers.
2. Grip the bar slightly wider than shoulder width and lean back 10 to 15 degrees.
3. Initiate the pull by drawing your shoulder blades down, then pulling the bar smoothly to your upper chest.
4. Pause for a peak lat squeeze, then control the bar back to the top over 3 seconds to full extension.

Joint & safety considerations

No specific joint contraindications are flagged for Reverse Grip Machine Lat Pulldown. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Butterfly Pull-Up	Bodyweight swap	Bodyweight
Cable Bar Lateral Pulldown	Cable swap	Cable
Cable Lateral Pulldown with V Bar	Cable swap	Cable
Cable Neutral Grip Wide Pulldown	Cable swap	Cable
Cable Parallel Grip Lat Pulldown on Floor	Cable swap	Cable
Cable Rear Pulldown	Cable swap	Cable

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.