Reverse-Grip Machine Lat Pulldown

준비 자세

1. 01Adjust the seat and thigh pads so the knees are locked under the pads.
2. 02Grip the bar or handles underhand at about shoulder width.
3. 03Sit tall with a slight backward lean and the chest lifted.
4. 04Start with arms extended and shoulder blades reaching upward.

수행

1. 01Pull the handles down toward the upper chest by driving the elbows to the ribs.
2. 02Keep the elbows tucked in front of the body throughout the pull.
3. 03Squeeze the lats at the bottom with the chest still proud.
4. 04Return to full arm extension under control, letting the lats stretch.

체크포인트

• -The pull finishes at the upper chest, not behind the jaw.
• -Elbows stay close to the torso in the supinated line.
• -Torso angle stays consistent; no growing lean to move the stack.
• -Each rep reaches full stretch at the top.

흔한 실수

• -Leaning back and rowing the weight instead of pulling down.
• -Curling the weight down with the biceps and never loading the lats.
• -Cutting the top stretch short between reps.
• -Gripping too wide, which strains the wrists in supination.