Growing ‘Back Wings’ With Reverse-Grip Pulldowns
Muscles Targeted: The reverse grip pulldown exercise targets the back muscles which include the latissimus dorsi (broadest muscle of the back) or more commonly known as the “lats”. The exercise specifically targets this muscle group as it internally rotates the arms together with the scapula. To help improve the execution of reverse grip pull downs, the body also requires the help and stability of the deltoids or shoulder muscles. The trapezius muscles also provide stability for the movement and compliments that of the shoulders. In addition, the upper arms, specifically the bicep muscles, coordinate the movement for a better grip and sustains the movement during repetitions. The reverse grip pull downs are a good alternative for individuals who have difficulty with the range of movement in their shoulder complex but still want to see improvements and overall development in their lats.
Reps and Sets: If muscular endurance is your goal with reverse grip pulldowns then perform 15-18 repetitions and 2-3 total sets. In turn, if muscular strength needs to be improved, you can perform 10-12 repetitions and 4-5 sets. If power is your primary concern then perform 6-8 repetitions and 5 sets.