Reverse Grip Lat Pull-down

Here are the steps to perform a reverse grip lat pull-down exercise:

  1. Attach a wide grip handle to the lat pulldown machine and assume a seated position.
  2. Grasp the handle with a supinated grip (double underhand) just inside of shoulder width.
  3. Initiate the movement by depressing the shoulder blades and then flexing the elbow while extending the shoulder.
  4. Pull the handle towards your body until the elbows are in line with your torso.
  5. Pause for a moment, then slowly lower the handle back to the starting position under control.
  6. Keep your back straight and your feet flat on the floor throughout the exercise.
  7. Repeat the movement for the desired number of repetitions.

It is important to maintain proper form throughout the exercise to avoid injury and maximize the effectiveness of the workout. Keep your elbows close to your body, your wrists straight, and avoid using momentum to pull the weight. Additionally, make sure to use a weight that is appropriate for your fitness level and gradually increase the weight as you become stronger. The reverse grip lat pull-down targets the back muscles, especially the lats, and also involves the biceps and middle back muscles[1][2][3][4][5][6].

Citations:
[1] https://www.bodybuildingmealplan.com/supinated-lat-pulldown/
[2] https://www.muscleandstrength.com/exercises/reverse-grip-lat-pull-down.html
[3] https://barbend.com/reverse-grip-lat-pulldown/
[4] https://outdoorfitnesssociety.com/fitness/reverse-grip-pulldown-benefits-muscles-worked-technique/
[5] https://www.puregym.com/exercises/back/lat-exercises/reverse-grip-lat-pulldown/
[6] https://steelsupplements.com/blogs/steel-blog/how-to-do-reverse-grip-pulldowns-form-benefits