Cable Reverse-Grip Pulldown
Expert Advice
Focus on pulling the bar down with your elbows rather than your hands to better engage the targeted muscles.
How-to-do Steps
- Attach a straight bar to a cable machine and sit facing the machine with your knees secured under the pads.
- Grasp the bar with an underhand grip (palms facing towards you) at shoulder width.
- Lean back slightly and pull the bar down to your upper chest.
- Pause and squeeze your shoulder blades together at the bottom of the movement.
- Slowly return the bar to the starting position while maintaining control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Reverse-Grip Pulldown primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Lats30%
Traps20%
Secondary
Biceps10%
Forearms10%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Cable Reverse-Grip Pulldown work?
Cable Reverse-Grip Pulldown primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Reverse-Grip Pulldown?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Cable Reverse-Grip Pulldown suitable for beginners?
Yes, Cable Reverse-Grip Pulldown is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
