Lever Reverse Grip Lateral Pulldown
Also known as: reverse grip lever lateral pulldown, machine reverse grip lateral pulldown, reverse grip machine lateral pulldown
Skip the guesswork: Lever Reverse Grip Lateral Pulldown leans on a fixed machine groove for strength you can feel outside the gym.
How to do Lever Reverse Grip Lateral Pulldown
- Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
- Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back.
- Pull the handles down towards your chest, leading with your elbows and squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
Lever Reverse Grip Lateral Pulldown Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Match the seat and pad settings every session.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Add one plate only when the full range stays smooth.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Control the return instead of letting the stack drop.
Common Lever Reverse Grip Lateral Pulldown Mistakes
Ignoring seat and pad height between sessions
Write your settings down and reset them before the first rep.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Lever Reverse Grip Lateral Pulldown
Swap Lever Reverse Grip Lateral Pulldown For
Lever Reverse Grip Lateral Pulldown — Frequently Asked Questions
How do you do the Lever Reverse Grip Lateral Pulldown?
Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back. Use a leverage machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Lever Reverse Grip Lateral Pulldown work?
The Lever Reverse Grip Lateral Pulldown primarily targets the lats. It is classified as a back exercise and is performed with a leverage machine.
How many sets and reps of the Lever Reverse Grip Lateral Pulldown should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Add one plate only when the full range stays smooth. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Lever Reverse Grip Lateral Pulldown good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Lever Reverse Grip Lateral Pulldown?
Try the Cable Pushdown (straight Arm) V. 2, Rear Pull-up or the Band Assisted Pull-up. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Lever Reverse Grip Lateral Pulldown the same as the reverse grip lever lateral pulldown?
Yes. The Lever Reverse Grip Lateral Pulldown is also commonly called the reverse grip lever lateral pulldown or the machine reverse grip lateral pulldown. Different gyms and training programs label it differently, but "reverse grip lever lateral pulldown" and "machine reverse grip lateral pulldown" refer to this same movement.
