How to do the Inverted Grip Lat Pulldown
Primary: Lats · also works Biceps, Upper Back, Forearms.
The Inverted Grip Lat Pulldown is a variation of the standard lat pulldown exercise that focuses on the development of the latissimus dorsi muscles while also engaging the upper back and biceps. This exercise utilizes a reverse (underhand) grip to change the angle of muscle engagement, providing a balanced workout to the back muscles. Ideal for individuals looking to improve upper body strength and muscle definition, the Inverted Grip Lat Pulldown is a staple in many strength training routines.
Step by step
- 1
Sit down at the lat pulldown machine and adjust the thigh pad to secure your legs.
- 2
Grasp the bar with an underhand grip, hands shoulder-width apart.
- 3
Pull the bar down towards your chest, squeezing your shoulder blades together.
- 4
Slowly return the bar to the starting position with controlled motion.
Coaching cues
- Keep your core engaged throughout the movement to prevent swinging.
- Avoid using momentum; ensure each rep is performed with controlled motion.
- Adjust the weight so you can perform the exercise with proper form without straining.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Inverted Grip Lat Pulldown alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Inverted Grip Lat Pulldown work?
Primary: Lats. Secondary: Lats, Biceps, Upper Back, Forearms
How many sets and reps of Inverted Grip Lat Pulldown should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Inverted Grip Lat Pulldown?
Same movement pattern, different equipment: Cable Pullover, Lat Pulldown, Straight-Arm Pulldown, Close Grip Lat Pulldown, V-Bar Pulldown, Cable Lat Pull Overs.
Is the Inverted Grip Lat Pulldown good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.