Reverse Pulldowns might not be an exercise you use every time you train back. Let’s face it, wide grip and V-grip pulldowns are probably more popular. Still, this exercise has the advantage of really hitting the lower lats, and bringing the biceps into play. Those are some great reasons to add these the next time you train back, especially done as a lead-in to biceps. In this edition of Exercise Breakdown, we’ll take a closer look at this exercise and provide a Rich-inspired routine that’s sure to make a difference in your training regimen.
What Are Reverse Pulldowns?
Reverse Pulldowns are pulldowns done with a close, underhand grip. They are the machine version of close grip chins. The grip gets you a good stretch in the lower lats. They also bring the biceps into play more than with regular pulldowns. This exercise is popular among some bodybuilding legends because it hits the lats differently than other types of pulldowns. Rich was always mixing things up, so he would use an exercise like this for variety.
Muscles Worked
Reverse Pulldowns target the lats. Synergists include the biceps, forearms, rear delts, traps, and pecs. Stabilizers include the biceps and long head of the triceps.(1)
Example Routine
As noted, Rich changed his workouts frequently. One day, he might focus on width, the next thickness. Here’s a Rich Piana-style routine that emphasizes width.
Example # 1 - Lat Width Emphasis
T-Bar Rows - 5 sets - 20, 15, 12, 10, 8 reps
If your gym doesn’t have a machine, you can use the end of a barbell old-school style.
Standing Low Cable Row - 5 sets - 20 reps each set
A Rich favorite.
Behind The Back Pulldowns - 3 sets - 12-16 reps each set
Another exercise that may not be used as frequently as other pulldowns.
Wide Grip Pulldowns - 5 sets - 20, 15, 12, 10, 8 reps
Reverse Pulldowns - 5 sets - 20, 15, 12, 10, 8 reps
As noted, this exercise is the pulldown version of close grip chins, which hits the lats and the biceps. That makes this exercise a great lead-in to your biceps routine.
Performance Tips
Always begin the pull with the lats, not the arms. Perform your reps slow and controlled, don’t let momentum take over. Tempo should be 2 seconds concentric, 4 seconds eccentric, and a 4 second pause in the fully stretched position, just before lockout. Use a weight that allows you to fail within the listed rep goals. Rich used moderate weights, but feel free to go heavier if that fits your goals.
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