The reverse-grip lat pulldown increases strength throughout the back, biceps, and forearms. The underhand-grip places slightly more emphasis on the biceps and forearms. This exercise also improves stability in lower back.
Instructions
Grab a straight-bar attachment with an underhand grip, palms facing toward you, and your hands slightly wider than shoulder-width apart. Your arms should be fully extended upward. This is your starting position.
Slowly pull your elbows down and back while squeezing the shoulder blades together. The bar should come to rest in front of chest. Pause, then slowly return the bar to the starting position.
Trainer’s Tips
Activate the muscles in your back by driving your elbows toward your rib cage and squeezing your shoulders together.
Don't use a partial range of motion. Pull the bar all the way to your chest.
Avoid rounding in your upper back. Stand tall with your chest up and shoulders back.
