Reverse-Grip Lateral Pulldown

Setup

1. 01Lock the thighs under the pads and sit tall on the seat.
2. 02Grip the handles underhand at about shoulder width.
3. 03Extend the arms fully overhead and lift the chest.
4. 04Set the shoulder blades down before starting.

Execution

1. 01Pull the handles down toward the upper chest with elbows tracking in front of the ribs.
2. 02Keep the chest tall and a slight backward lean.
3. 03Squeeze the lats at the bottom for a full second.
4. 04Return the handles under control to the overhead stretch.

Checkpoints

• -Elbows stay in front of the body, close to the ribs.
• -The wrists stay neutral rather than curling at the bottom.
• -The torso lean stays slight and consistent, not a rowing swing.
• -Full elbow extension is reached at the top of every rep.

Common mistakes

• -Swinging the torso backward to move heavier plates.
• -Curling the handles with the biceps and wrists.
• -Stopping the stretch short at the top.
• -Letting the shoulders roll forward at the bottom squeeze.