Pulldowns w/ reverse grip, a better way to perform the movement!!!!!!!

[Singleton]

A supine grip finishes with the lats in a more fully contracted position.

With a wide grip, I seem to feel more external rotators action, though it's probably because I try to squeeze in my shoulderblades.

 

[AAP]

When I do standard pullups and pulldowns, I always feel it in my medial part of the upper back, the rhomboids area...

a reverse grip pulldown (with my hands about shoulder width apart) always hits the lower lat area (for me and the stretch I get there)

 

[JoBu]

I disagree...you may be able to lift more weight with an underhand grip but that doesn't imply a better contraction. Simple fact is that I can get the same ROM with traditional overhand...although with less weight. Try it...simulate the contraction sitting there at your computer. Pull your elbows back as far as you can...I can rotate my hands 180 degrees (palms up to palms down) in this position and don't have any additional range at either extreme. I totally agree that using both grips is a good idea...but disagree that one is superior to the other.

JoBu

close grip is very good, insane stretch at the top. It is all a matter of preference. However, I defy ANYONE to tell me that you do NOT get a better contraction with a reverse grip. Do this experiment. Do both reverse grip and overhand grip. Try pulling your elbows back on both as far as possible. You will find that it is physically impossible to pull the elbows back further w/ overhand than under. Its simple physiology.



Crak, the close grip version is one of my favorites. I will on occasion add these to my routine.

 

[Arnold'sApprentice]

too much bicep involvement with reverse grip chins..great bicep exercise..average back exercise

 

[coolcolj]

I've always chinned with a reverse grip, shoulder width as well

hits my back fine.

 

[Arnold'sApprentice]

An average exercise over time will obviously deliver results...just not as quickly as a better one.

To ONLY ever use a reverse grip is extremely ignorant IMO

 

[coolcolj]

I fail to see how the rotation of arms affects how the back acts

But a reverse grip puts the biceps in the strongest position, therefore you minimise the bicep as the weak link, makes sense to me.

 

[JoBu]

I think the point is that it indirectly affects the back by recruiting the biceps more or less. Think of doing bb curls with standard vs. overhand grip. You should be able to curl significantly more with standard grip. Now translate that to pull-ups...you'll be taking more of the resistance from the move on with your biceps using the underhand (standard curl) grip. Maybe that's what you were trying to get at.

JoBu

I fail to see how the rotation of arms affects how the back acts

But a reverse grip puts the biceps in the strongest position, therefore you minimise the bicep as the weak link, makes sense to me.

 

[protobe]

changing your grip for lat pulldowns and tricep pulldowns are good to do. I think they work a different part of the lat since you can stretch out more but you can feel it in a reg. lat pulldown too just a different part of the lat.

 

[casualbb]

Actually the lat contraction is identical between the two.

The only downside to reverse grip chins would be that a wide grip feels more unnatural than it does with normal grip.

I've always done regular, never reverse... back grows just fine. But who knows, it could be better. Maybe I'll try them soon.