How to perform the Reverse Grip Pulldown
- 1Sit at the pulldown machine, adjust the thigh pad to lock your legs in, then grab the bar with your palms facing you, hands about shoulder-width apart, and sit up tall with your chest lifted. Lean back just a tiny bit so you feel stable, not slouched.
- 2Pull the bar down toward the top of your chest by driving your elbows down and in toward your sides, squeezing your back at the bottom, then slowly let the bar rise back up with control as you straighten your arms and reset. Breathe out as you pull the bar down and breathe in as you let it go back up.
Coach tips
- Think about pulling with your back, not just your arms—imagine your elbows doing the work, not your hands.
- Keep your chest up and avoid leaning back too far or swinging your body to move the weight.
- Stop the bar at your upper chest, not behind your neck, to keep your shoulders safe.
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