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Reverse grip pull down is one of the
most effective high to low lat exercises you can do. The most important
point here is to pull your arms down and far behind you for a hard
contraction. The fully extended arm position at the top also allows you
to really stretch your lats. Follow these other tips:
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The underhand grip
- with your hands spaced about 6-8 inches apart - is what sets this
reverse grip
pull down movement apart. This subtle change provides significant
results.
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Compared to an
overhand grip, the underhand grip will let you use heavier weight.
After a good warm up, go as heavy as possible, but always use good
form.
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Keep your upper
torso arched as you pull the bar down, but don't arch too much (this
will take the work off the back and put more on the biceps).
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Do the
reverse grip pull down in
a controlled motion. Too much momentum enables you to lift more
weight and do a greater number of reps, but provides little muscle
stimulation.
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Think of peak
contraction.
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