Reverse-Grip & Overhand Pulldowns

Coached by Justin

Also called: Reverse-Grip and Overhand Pulldowns

Primary: lats
Secondary: biceps
Equipment: cable
Mechanic: compound
Force: pull
Category: strength

Power/Bodybuilding (back, width) — one PR set per grip.

Execution

One set of 10–12 in each grip, both marked PR. Spread the scapula and then contract the lats — that is the goal here. Drive the elbows down toward the hips and squeeze.

The cue that matters

Spread the scapula and then contract the lats. Never sacrifice the contraction for weight — a pulldown isn't a strength move.

Common mistake

Adding load by swinging the torso back each week — that moves more weight through better leverage; it isn't a stronger back.

Arm & Delt Specialization — Day 2 (Back).