Cable reverse grip pulldown

Muscles worked: Upper arms
Upper arms
🔧 Bar Cable Attachment, Single Cable Machine 🔄 Also works with resistance band ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Attach a bar to a high cable pulley. Sit with feet flat, thighs secured. Grip the bar underhand, shoulder-width apart. Lean back slightly, chest up, core engaged. Pull the bar down towards your upper chest, driving elbows down and back. Squeeze shoulder blades at the bottom. Slowly extend arms to the starting position, controlling the weight.

Muscles Worked

Long HeadShort Head
Secondary: Rear Delts, Mid Traps, Lower Traps, Forearms

Tips

Keep elbows close to your body. Avoid momentum; focus on controlled movements. Maintain a slight lower back arch. Exhale on the pull, inhale on the return. Grip firmly, but avoid excessive tightness.

Similar exercises

Reverse grip lat pulldown Back · 🔧 cable machine 2/10 Cable machine reverse grip curl Upper arms · 🔧 cable machine 1/10 Cable lat pull down wide grip Back, Upper arms · 🔧 Single Cable Machine 2/10 Resistance band wide grip pull up Upper arms, Back, Forearms · 🔧 pull up bar, resistance band 4/10 Resistance band hammer grip pull up Upper arms, Back · 🔧 pull up bar, resistance band 3/10 Rings false grip pull up Forearms, Back, Upper arms · 🔧 rings 6/10 Ez bar reverse grip curl Upper arms · 🔧 EZ Bar 2/10 Barbell reverse grip curl Upper arms · 🔧 Barbell 2/10
Feedback

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.