Exercise guide
Cable Reverse Grip Pulldown
- Beginner
- Compound
- Rep-based
- Back
The reverse grip pulldown utilizes a supinated grip to increase biceps recruitment while targeting the lower lats and middle back for a complete upper-body pull.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach a straight bar to the high pulley and adjust the knee pads so your thighs are firmly secured.
- Grasp the bar with an underhand (supinated) grip, palms facing you, at shoulder-width apart.
- Sit down with your feet flat on the floor and your arms fully extended above you.
- Lean back slightly (about 10-15 degrees) to allow the bar to clear your face during the descent.
How to do it
- Exhale as you pull the bar down toward your upper chest by driving your elbows down and back toward your sides.
- Squeeze your shoulder blades together at the bottom of the movement, ensuring the bar reaches just above your chest.
- Inhale as you slowly return the bar to the starting position with a controlled tempo, feeling a stretch in your lats.
- Maintain a 2-1-2-0 tempo: 2 seconds down, 1 second squeeze at the bottom, and 2 seconds for the return.
Form checklist
- Keep your chest up and avoid rounding your shoulders forward at the bottom.
- Drive the movement with your elbows rather than pulling solely with your hands.
- Keep your torso stationary; do not use momentum or swing your body to move the weight.
- Ensure your elbows stay tucked close to your ribcage throughout the pull.
Pro tips
- Focus on the mind-muscle connection by imagining your hands are just hooks and your elbows are doing all the work.
- Depress your scapula (pull your shoulders down) before you start the pull to ensure the lats initiate the movement.
Make it harder
- Slow down the eccentric phase to 4 seconds to increase time under tension for the biceps and lats.
- Perform a 'dead-stop' at the top of each rep to fully stretch the lats and reset your posture before the next contraction.
Frequently asked
- What muscles does the cable reverse grip pulldown work?
- The cable reverse grip pulldown primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable reverse grip pulldown?
- The cable reverse grip pulldown uses cable.
- Is the cable reverse grip pulldown good for beginners?
- Yes. The cable reverse grip pulldown is a beginner-friendly movement and a strong foundation to build on.