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Do Lat Pulldowns Like This Instead (BETTER LATS GAINS)

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Rating: 4.0; Vote: 1

X Lat pulldowns are a popular back exercise that is commonly done to build big lats. While it is a good exercise, the way you are doing it may not be best for helping you to build your biggest lats. The importance of maximizing the eccentric stretch on the muscle you are working during an exercise is critical to the strength of the contraction that you get when doing it. If you never experience a good stretch on the lats during a lat pulldown then you won-t be able to get the maximum benefits from the exercise. In this video, I show you how to improve the results you see from doing lat pulldowns by changing that way you do the exercise. It all revolves around how you set up to the machine. In the classic version of the lat pulldown exercise, you sit at the machine and face the bar. You grab the bar with either an overhand or underhand grip and complete the move by pulling the bar down to the upper chest or collar bone. There are a couple of problems with this execution of the exercise that may be holding you back. Now keep in mind, this is not an incorrect way to perform the exercise, it just may not be the best way for you. This is particularly true of those that say they can feel the movement more in their biceps than they can in their back. If that is you, try this lat pulldown tweak out the next time you hit this exercise in your back workout. Instead of straddling the seat, sit at an angle with both feet on one side of the middle divider of the machine. From here, turn your knees and feet at an angle away from the midline of the machine. Now reach up and grab either the bar or the handle with one hand. Before starting the pulldown, create a sidebend away from the machine and a slight rotation of your shoulders away as well. This will greatly intensify the normal stretch you feel in this movement. Next, begin your pulldown out of this three dimensionally stretched position of the lat and you will see that you can execute a much larger and stronger contraction. At the bottom of the rep, twist a little bit into the move and you will find that you can bring your elbow even further behind your body for an even stronger contraction. The fact that you are using a single hand rather than two on the bar at the same time will also help you to intensify the contraction by bringing your elbow a bit more behind your body. Try this lat pulldown variation the next time you perform this exercise in your back workout and you will feel an immediate difference
Date: 2022-04-22

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Comments and reviews: 10

Brie
Assuming I-m doing the double arm version(sitting side saddle but pulling down with both arms, do you do both sides? Do you treat it like any other unilateral exercise, where you do all of the reps for one side and then the other? Do I need to do fewer reps per side? In other words, if I would normally(as in not sitting side saddle) do a set of 10 reps, would I do 10 reps for one side and 10 reps for the other side? Or do I do 5 reps for one side and 5 reps for the other side?
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Jeffrey
02: 25 Love your vids! One thing youve never addressed is to NOT make 'gym face' when working out. It destroys the skin/face. Always use what we call 'ghost face' in the gym. Never let your face react. Ive been in the gym 30 yrs and fortunately dont have wrinkles but I see people always reacting with their face and they look 40 by age 30. It matters. Hear me now. believe me later. DONT SQUINCH YOUR FACE PEOPLE!
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tjbrim24
Hi I do not post alot and am fat but I love your video I learn alot from them. I'm getting strong and building muscle. I like the approach you take with your workout. Just wanted to say thank you. I'm 210 25% body fat but a month ago I was 32% i want to be down to 17 or 14 in the next three months. I love that you do not like keto diet i do not either please keep making video
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Thomas
muscles are growing this movies is working for me. thanks and my lower abs are getting better i have very low fat and my abs are very strong but theres the bump on the gut i think its because of my hips because i used to sit down a lot watched a lot a posture videos but it still could be a bit better with this bump i dont think i will get a proper six pack until it is gone
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Evan
Just tried this, but couldn't extend my arm all the way, despite being only 5'11- tall. Tried the same movement kneeling as if I were going to do a cable crunch. Worked great! I was able to kneel down as much as needed to retain tension through the entire movement. This also avoided the awkward seat position! Thanks for the inspiration Jeff! Keep em coming!
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Alex1911
I love lat pull downs because they also work biceps: D I had a personal trainer a decade ago who put me onto doing heavy compound exercises instead of focusing on isolated movements like curls that I was doing before. It mad a huge difference for me and now I'm all about pull ups and squats then isolate once I'm already beat from the big moves.
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Kevin
So I have scoliosis my right lat looks more defined than my left. I'm not weaker in my left but since my curve goes to the right of my body the muscles pull more towards that side. Is there a way to -even it out- I was thinking about working my left side harder Than my right when I do back but I don't want to get weaker on my right either.
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Paul
Great video Jeff! I have a question that's been on my mind for awhile now. Every time I do push ups, my lats are sore the next day. My chest are not sore from push ups but my lats! What's going on! I do normal push ups and believe me I seen tutorials on how to do push ups. my forms seems to be alright.
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Adrian
Hi Jeff! I-ve been watching your videos for some time now and taken most advices for my daily routines. My questions is if you have an advice on how I could fix uneven lats? It seems like my right side is getting more results then my left side, any tip on how I can fix this? Greatly appreciate it!
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Eric
I just did this today, you will feel a much deeper stretch and contraction. Practice the form and movement with really light weight. Place the opposite hand not being used on the lat that will be worked and feel your lat being worked, then bump up the weight to where you won't break form.
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