Strengthening phase: Slowly pull the bar toward the collarbone until you feel the muscles contract. Throughout each repetition, keep the torso upright. The resistance chosen should be challenging enough to fatigue the muscles by the end of the set.
Maintaining the position of your torso, slowly return the bar to the starting position, continuing to securely grasp the bar. Repeat for selected number of repetitions.
Tips:
If you do not have access to a Lat Pulldown machine, the exercise can be performed in a seated or standing position using resistance bands. Ensure that the bands are securely fastened to a stable surface overhead and that tension is sufficient enough to reap strength benefits.
While the most common way to perform a Reverse Grip Lat Pulldown is with the hands spaced shoulder width apart, you can also use a narrower grip. Just be sure to keep the elbows from flaring out to the sides as you pull.
During the strengthening phase, do your best to pull using the back muscles rather than primarily with the biceps. Pulling the shoulders slightly back and downward at and near the end of the repetition can help.
For those strong enough to pull their own body weight, Chin Ups can be substituted for the Reverse Grip Lat Pulldown.
If you are a beginner, start with 1 to 2 sets of 8 to 12 repetitions, two to three times weekly, allowing a day of rest between workouts. As you get stronger you can add greater resistance, repetitions or sets.
Not all exercises are appropriate for everyone. If you have pre-existing joint problems or medical conditions, check with your doctor for guidelines.
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