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Reverse Back Pulldowns Mechanics



The target muscle is the latissimus dorsi (red).

In this pulldown variation the trainee performs shoulder extension in the sagittal plane, in contrast to the broad pulldown in which arm movement is in the frontal plane.

The elbow flexors (pink) assist in elbow flexion, the posterior deltoid and the teres major assist in shoulder extension, the scapular adductors assist in adduction and downward rotation of the scapula.



View of the scapular adductors (green) which adduct the scapula and perform downward rotation.

The teres major (pink) assists in shoulder adduction.

The difference between the broad grip pulldown and the reverse pulldown variation.

The difference is that on the left, the shoulder movement is adduction and on the right, the movement is extension.

But in both cases the target muscle is the latissimus dorsi.

The biceps brachii is more dominant in the supination grip (right) than in pronation (left) in which the brachialis is dominant.



Right: Stabilization of the shoulder girdle, adduction of the scapulae and drawing them downward throughout the exercise.

Left: The scapulae are not stable and move up and down as part of the exercise.

To focus the load on the latissimus dorsi, we should draw the scapulae downward and away from the ears, without allowing them to be drawn upward when we raise our arms.







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