Back exercise
Reverse Grip Pulldown
High cable pulldown with an underhand grip that adds biceps work.
- Primary muscleBack
- Also worksBiceps
- EquipmentCable machine
- TypeCompound
- MovementVertical pull
- LevelBeginner
- Back
- Biceps
- Cable machine
How to do the Reverse Grip Pulldown
4 steps, in the order you do them.
- Grab the bar with your palms facing you, hands shoulder-width apart, and lock your thighs under the pads.
- With your chest up, start with your arms extended.
- Pull the bar toward your upper chest, driving your elbows down and back.
- Return up with control without lifting off the seat.
Muscles worked
Alternatives to the Reverse Grip Pulldown
They work the back with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 2 of the 36 routines.
- Experienced3 × 10–12
- Rest2:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Intermediate PPL 6 Days | Intermediate | 3 × 10–12 | 2:00 |
| PPL 6 days high volume | Advanced | 3 × 10–12 | 2:00 |
Rest between sets, in minutes.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
Routines that include the Reverse Grip Pulldown
- Intermediate PPL 6 Days6 days · 70 min · IntermediateSee routine →
- PPL 6 days high volume6 days · 85 min · AdvancedSee routine →
More back exercises
Loop Band Pull UpBack · Pull-up bar and resistance band
Pull UpBack · Pull-up bar
Assisted Pull UpBack · Machine
Lat Pulldown Neutral GripBack · Cable machine
Frequently asked questions
What muscles does the Reverse Grip Pulldown work?
The Reverse Grip Pulldown works mainly the back. It also works the biceps.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 10 to 12 reps with 2 minutes of rest.
Which routines include the Reverse Grip Pulldown?
It appears in 2 of the 36 Mobbe routines, such as Intermediate PPL 6 Days and PPL 6 days high volume.