Cable Reverse Narrow Grip Lat Pulldown

Muscles worked

Setup

1. Position a flat bench in front of the cable pulldown machine and adjust the thigh pads so your legs are securely anchored.
2. Grasp the bar with an underhand (supinated) grip, with your hands spaced shoulder-width apart or slightly narrower.
3. Sit down and tuck your knees under the pads, keeping your feet flat on the floor and your torso upright with a very slight lean back.

How to do it

1. Exhale as you pull the bar down toward your upper chest by driving your elbows down and back toward your hips.
2. Pause for one second at the bottom of the movement, squeezing your shoulder blades together and down.
3. Inhale as you slowly return the bar to the starting position over a 3-second tempo, allowing your lats to fully stretch at the top.

Form checklist

• Keep your chest lifted toward the bar throughout the entire movement.
• Avoid swinging your torso or using momentum to pull the weight down.
• Ensure your elbows stay tucked close to your sides rather than flaring out.
• Maintain a neutral neck position, looking straight ahead or slightly upward.

Pro tips

• Focus on pulling 'through the elbows' rather than pulling with your hands to better isolate the lats and reduce forearm strain.
• At the bottom of the rep, imagine trying to tuck your shoulder blades into your back pockets for maximum lower lat activation.

Make it harder

• Add a 3-second isometric hold at the chest to increase time under tension for the biceps and mid-back.
• Implement a slow 5-second eccentric (negative) phase to maximize muscle fiber recruitment.

Frequently asked

What muscles does the cable reverse narrow grip lat pulldown work?

The cable reverse narrow grip lat 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 narrow grip lat pulldown?

The cable reverse narrow grip lat pulldown uses cable.

Is the cable reverse narrow grip lat pulldown good for beginners?

Yes. The cable reverse narrow grip lat pulldown is a beginner-friendly movement and a strong foundation to build on.

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• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius