Back · Cable
Cable Reverse Grip Pulldown
How to do the cable reverse grip pulldown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Sit at a cable pulldown station and grip the bar with an underhand, shoulder-width grip. Brace your core, pull the bar down toward your upper chest by driving your elbows down and back, then return with control until your arms are fully extended.
- 1Lats initiating the pull as your elbows drive down toward your ribs
- 2Biceps assisting as you bring the bar to your upper chest
- 3Chest staying tall and shoulder blades pulling down and back
Common mistakes
- Leaning back excessively and turning it into a row
- Shrugging the shoulders up toward the ears at the top
- Letting the bar snap back up instead of controlling the stretch
Muscles worked
The cable reverse grip pulldown mainly works the lats and biceps, with the forearms, mid traps, lower traps, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Mid TrapsSupport
- Lower TrapsSupport
- Rear DeltsSupport
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the cable reverse grip pulldown for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.