Reverse Lat Pulldown
Learn how to do Reverse Lat Pulldown with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Reverse Lat Pulldown is a Cable/Lat Bar exercise that primarily targets the Lats, with secondary activation of the Forearms, Biceps. It has a MET value of 4.5, meaning a 70 kg person burns approximately 158 calories in a 30-minute session.
How to Do Reverse Lat Pulldown
1 - Sit down at the pulldown machine, making sure to properly adjust the knee pad to your size.
2 - Grab the bar with a supinated grip (palms facing up) with your hands slightly narrower than shoulder width.
3 - Slightly arch your back while pushing your chest out.
Nice, you're in the starting position 👌
2 - Now, keeping this position, breathe out and pull the bar toward you until it touches your chest.
To really feel your lats, make sure to squeeze them when you reach the bottom position.
3 - Breathe in as you return to the starting position, arms fully extended.
Feel free to rewatch the video to fully understand the movement.
#Executionisking👑
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Start Free TrialMuscles Worked by Reverse Lat Pulldown
Equipment
- Cable
- Lat Bar
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Reverse Lat Pulldown
- Type
- Cable exercise
- Primary muscle
- Lats
- Secondary muscles
- Forearms, Biceps
- MET value
- 4.5
- Calories (30 min, 70 kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
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FAQ: Reverse Lat Pulldown
What muscles does Reverse Lat Pulldown work?
Reverse Lat Pulldown primarily targets the Lats, with secondary engagement of the Forearms, Biceps.
How do you do Reverse Lat Pulldown correctly?
How to perform this exercise correctly 😎 1 - Sit down at the pulldown machine, making sure to properly adjust the knee pad to your size. 2 - Grab the ba
Is Reverse Lat Pulldown good for beginners?
Reverse Lat Pulldown has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Reverse Lat Pulldown?
Reverse Lat Pulldown requires: Cable, Lat Bar.
What are the benefits of Reverse Lat Pulldown?
Reverse Lat Pulldown strengthens the Lats, engages the Forearms and Biceps, builds functional strength using Cable, Lat Bar. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Reverse Lat Pulldown?
Similar exercises to Reverse Lat Pulldown include Barbell Bent Over Row, Dumbbell Bent Over Row, High Row – Machine, High Row – Pronated Grip Machine. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Reverse Lat Pulldown better than Barbell Bent Over Row?
Both Reverse Lat Pulldown and Barbell Bent Over Row target the Lats. Reverse Lat Pulldown uses Cable, Lat Bar, while Barbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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