FitCi
Reverse-Grip Lat Pulldown is a compound exercise targeting the back: several joints work together, it takes heavy loading well and belongs at the start of a session. Equipment: cable, machine. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Grip the bar at shoulder width with your palms facing you (underhand grip) and sit down under the thigh pad.
- Keep your chest up, pull your shoulders slightly back, and lean your torso back just a little.
- Pull your elbows down and back to bring the bar toward your upper chest.
- Squeeze your back muscles, pause briefly, then let the bar rise back up under control.
- Continue your reps while maintaining tension once your arms are fully extended.
Coaching tip
Palms facing you; pull your elbows close to your body and feel the lower lats.
Caution
Skip this move or ask a professional first if you have pain or an injury in: elbow, shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pull-Up, Chin-Up
- Same muscle, different equipment: Conventional Deadlift, Barbell Bent-Over Row, Pendlay Row
More back exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.