Table of Contents:
4 Exercises Using The Lat Pull Down Machine | exercises for your lats
Video taken from the channel: DawnPDarnell
How To Train Back WIDTH vs THICKNESS (Close vs Wide Grip? Rows or Pullups?)
Video taken from the channel: Jeff Nippard
3 Ways to Work Your Back and Arms With the Lat Pull Machine | Fitness How To
Video taken from the channel: POPSUGAR Fitness
3 Lat Pulldown Variations
Video taken from the channel: FitnessRx For Women Magazine
Underhand Vs Overhand Lat Pulldown | WHICH GRIP BUILDS A BIGGER BACK?
Video taken from the channel: ScottHermanFitness
Bench Press & Lat Pull Down Variations For Athletes
Video taken from the channel: Premier Fitness Systems
Cable Pulldowns vs Pull-upsWhich Builds Your Lats Better?
Video taken from the channel: Mind Pump TV
Step-by-Step Instructions. Attach a cable at the highest point at one end of a cable frame. Use any of the supplied hand attachments that will allow you to use two hands to grasp the pulldown handle.
Make sure the attachment point is above your head and that you can reach it with outstretched arms.Stand facing a cable stack with a straight bar attached to the high pulley. Grasp the bar with a shoulder-width grip and step back a foot or two so the weight doesn’t rest on the stack.
Begin with your arms extended with a slight bend in the elbows, the.Using variations and alternate exercises will help to keep your training interesting and see real progress. There are so many back exercises for you to do, so remember to keep changing it up over time. Finally, take care of your back. Remember that form and weight are really important.
Try to stick to rep ranges of 8-15, with strict form.To effectively target the lats during a pulldown, do the following: Use a pronated (palms away) grip. Pull to the top of the chest. Use the grip (shoulder width or wider) that feels the most comfortable.In this article, we will be discussing the chest fly.
We’ll be covering several variations such as Low to Mid Cable Flys, Neutral Grip Cable Flys, Pronated Grip Cable Flys, and 1 Arm Cable Flys. We’ll also compare the Standing Chest Fly and Seated Chest Fly. Finally, we will discuss the role of Pectoris Major and Pectoris Minor in Cable Flys.To prepare: Face the triceps pushdown cable machine and grasp the horizontal cable bar or rope attachment (depending on the machine your gym has) with an overhand grip.
1 Adjust the bar or rope grips to about chest level. Using the pin-and-place adjustment and set a low weight to start.Lat Pull Down is one such machine exercise.
It is also known by the name of cable pull down machine. Lat Pull Down can be extremely beneficial in building upper body strength and target the upper body muscles, especially the latissimus dorsi, biceps, and deltoids muscles. It is also quite beneficial in keeping the shoulder healthy.Half kneeling split stance: in-line, front knee at 90 degrees, on ball of back foot. Grip with same hand as back leg.
Start thumbs down and finish thumbs up as you pull (this will give you bonus shoulder external rotation to work your rotator cuff) Pull from your armpit and stop when your lat is tight.Cable Pull Through Variations Below are two (2) cable pull through variations that can be done to improve glute, hamstring, and posterior strength, muscular development, and.Start holding the dumbbell on an extended arm, hanging in a neutral position, and row in a straight line from there towards your rib cage. Hold for a second at the top of the movement then return to starting position.Connect the close grip attachment to the cable pulley.
Select the desired weight that fits your workout program. Adjust the seat to achieve a full range of motion and to place your knees.The next time you do lat pulldowns in your back workout, you might want to start rocking.
In this video, I’m going to show you how “bad” form on the lat pulldown could actually help turn.Check out this step-by-step process with to properly execute a lat pulldown. Adjust knee-pad so that your body is immobile. Set your feet flat.
Bring your chest towards the machine. Retract your shoulder blades. The rule of thumb here is to pretend like you are putting your shoulder blades in.Straight arm pulldown or straight arm lat pulldown is an effective isolation exercise that involves shoulder extension movement for training the lats. It is performed by bringing the arms from an upward to the downward direction, which helps in strengthening your lats and broadens your posterior deltoid muscle thereby giving you a perfect V-taper.
Do not give up on the behind-the-neck lat pulldown. To do it properly, bend forward at the waist, so you don’t have to flex your neck forward, which can be dangerous. Also, always look to FLEX for your training advice.
We weed out the bad studies from the good ones so that you don’t have to make heads or tails of what researchers are.
List of related literature:
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from Serious Strength Training | |
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from Glute Lab: The Art and Science of Strength and Physique Training | |
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from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance | |
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from Racing Weight: How to Get Lean for Peak Performance | |
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from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! | |
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from Natural Bodybuilding | |
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from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis | |
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from Bending the Aging Curve: The Complete Exercise Guide for Older Adults | |
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from Bulletin of Prosthetics Research | |
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from Body by God: The Owner’s Manual for Maximized Living |
114 comments
Low-key don’t care about thickness. I’m not a bodybuilder and for me being wide is most important as long as I have a decent amount of muscle
good video guys. I’m sure you will make a video on the different grips of pull ups and what each one offers. Pronated, supinated, neutral? I’m assuming all are still lat dominant movements regardless?
Waiting for a life time for a videooooo like thiiiiissss lol. Ive been trying to find this explaination forever….couple of months
Everyone has a different body’s what works best for one won’t work best for the other
When you’re fighting, pulling the opponent down is actually much more important
Hi Mr Scott Herman. If i do pull ups and chin ups, would it be preferable to do either of the underhand and overhand lat pulldown as well? is it ok for me to start a pull up/lat pull down or is it better to start with rows? your response is well appreciated thanl you.
These bozos don’t even know chin ups vs pull-ups. Zero credibility. I’m out.
This exercise won’t make you real big will it? I’m trying it to tighten things up.
So if I do overhand bent over barbell rows, I should then do underhand lat pulldowns.
Awesome video guys! Love these videos and the podcasts. So much knowledge!:) Quick question, you guys used an underhand grip and to my knowledge, I know it as a chin up. Is it just the same thing? Just want to know the correct terminology. 😉 Also, what do you guys think about using overhand grip for pull ups i.e. wide grip pull ups/ wide grip lat pulldowns? That’s what I’ve been using in my workouts to work on my lats. Keep up the great work guys!
I am using Unflexal instructions to all my workouts ideas:)
Love the vs series! Could you do a series/ep on working your way up to a full range pull up if you can’t even do one.
Nice video. I wish I could do pull ups. I’ve been doing negatives for months and I’m still not there yet, I just get better at negatives. It would be awesome if you could talk about how to build the strenght to do pull ups for those of us who can’t do even one.
This is one of the most helpful and informative videos I’ve watched. Gonna try some of these pointers on my next back session!
Are you from MA?? Subscribed and gonna check out that cheat recover video next!
Good information. Dorian Yates figured this out years ago, and believe both movements are beneficial.
I use both movements…but I lean back a lot… for the stretch.
Is that wrong?
I don’t really like the pull down or the pull up, I much prefer the pull off
Scott (Fitness) says it’s the other way around.. a seated row with a wide grip is supposed to be good for the Lats. So who is right now?
hey macaroni this is helpful. thank you, this was super mac and cheese level. thanks for your help
The Jerk down on the lat pulldown is bad advice…. jerking your shoulder joints is always a bad thing….that’s abusing the equipment…. nothing was mentioned about how much drag was on the weight stack!
Doing a lat pulldown is done by elevating the scapula and depressing the scapula…. the supinated grip or front pulldown is done by pulling in an arc… your shoulders are a pivot point…. if you pull down in a straight line then it becomes a bicep exercise!
just do both.. different areas are worked and you wanna work as much as you can
why does he have an accent on some videos and not in others?
I tried underhand grip once, got my wrist twisted. Never ever again shall I use underhand for lat pulldown
I’m fucked up scott. I started my workout with pull ups. Then proceeded to overhand lat pulldowns. Now I’m gonna do the underhand grip now. Thanks Scott
“You can’t alter your waist with training”
Vaccuum excercise: Am I a joke to you?
Do not do underhand grip lat pulldown, this is how i tore my bicep. Also do not deadlift with one underhand grip and the other overhand grip. The underhand grip is in a position to tear. Do a youtube search of bicep tears compilation and you will see that almost all of them were the underhand grip bicep that tore.
Is it the weed, or does this guy sound like slow motion Ben Shapiro?
if i wish to have thicker legs should i focus more on quads or hamstrings:/
Recent studies show that camouflage du-rags add 13.78 percent more thiccness, as well as an astonishing 78 percent more strength while curling on the squat rack.
Thank you Scott these videos are helping me get healthy again. I was a total mess when I started working out. Now after I lost 95 pounds of fat. I am making muscle gains like mad!!
1:58 you are doing it wrong you have to lean back and lock your back and then you take the handle down
Tend not to subscribe to these types of channels but your stuff is really good. Proper research with critical thinking. I’m now a subscriber. Good stuff.
2:27 Lat Pull (underhanded) bring the bar to the top of the ripcase
6:00 Maximize your results
I don’t know how to ask this, ermm why your left arm/elbow always moving?
Smashing the like button so hard my mobile phone glass broke
I just learned from you, that I have to keep the thumb above the bar.
YOUR FORM IS HORRIBLE. Did no one tell you that you are meant to keep your back straight and not bent…
Jesus Christ… You would think an advanced lifter would know some shit about that…
But hey… Some day you will snap your shit up in two and then you will learn. Albeit too late.
I was under the impression that you should keep your scapular retracted and your shoulders down during lat pulldown?
i cant do 1 pullup but am quite strong on strict pulldowns and my back is my best body part so i d go with pulldown fo sho… on contrary my friend is very good in calisthenics but his back is mediocre at best… maybe its genetics but….
My english is too bad Im sorry about that but can someone tell me İs wide pull ups better for a width back? please:(
Sir, please do a video on traps.. Specially mid and lower traps
Seems like your chest has gotten even better! how do you make them that big?
You can train 140% more on the eccentric than the concentric. Why would you do the “cheat” thing which hurts you back. Just put 140% so for instance 140 KG in stead of 100 KG and use your whole body to lower it. Use a jump for instance or ask people. So you are in the lowest position with 140 KG and can slowly move the bar upwards in the eccentric phase. 1) less dangerous for under back and 2) better effect. A concentric-eccentric set will never be optimal because you can lift way more eccentric.
An even better option would be to use a one hand only in eccentric and use two hands in the concentric phase. So use both hands to go down and only one to go up. Also much safer. But of course difficult in the wide grip position.
Hi Jeff can’t find much information on neutral wide grip pull fown…. have you looked into this?
If you are struggling with weight loss, here’s what is completely designed for you and what helped me losing fat @t
I think on a back day starting with pullups for strength and then cable pulldowns for volume is probably getting the best of both worlds. Maybe a 5×5 of weighted pullups and then, two minutes later, a 3×10 of lat pulldowns (at a much lower weight, of course).
Can you show more footage of the camera in front of you?As I like to see where the bar goes, when you are referring to above the rib cage etc in relation to your nipple line, thanks:).
How would vertical grip pull-ups affect the different factors? Is it the middle-ground between overhand and underhand?
Thanks, jef-i mean Scott. Gotta say, I’ve seen that necklace… And shirtless style… And intro music…. And hand movements before.
Jeff absolutely love your material. were do you go to find the scientific research or info?
The most pro bodybuilder say, “Don’t make it too complicated, keep it simple”….yeah right.
Hi Scott, I really enjoyed your video. It has truly inspired me to go to the gym and work on my goal to become stronger. You’re a legend and I’m so grateful for your videos! You rock bro!❤️
I am doing bot of these after my pull up exercise. So i think im going to take one down
Should you keep an arched back or straight back, when doing these exercises?
SO USEFUL!!! I DID THE PULL DOWNS BEHIND MY NECK AND ALWAYS INJURE MY SHOULDERS…
with this machine.. I let it stretch me without bringing it down…Then I twist my waist (still stretched out) side to side..this is what gives me the V in my waist AND IT WORKS FOR ME…
Today is my first day ever at the gym I used this machine it’s quite easy to learn from the instructions but it only demonstrates one way of doing it so Thanks alot for the video I’m gonna try these moves for sure! Stay strong!
Hi is this ok to do for me I had my l5 s1 disc fused lower spine 14 years ago.?? Thanks
Scott are you a Southy? Just givin you shit bro, keep up the good work.
Clavicle width and overall bone structure are a huge factor and n v-taper potential. My shoulder joints aren’t much wider than my hips so even though my side delts are thick and my lats pretty developed, I have a crappy v-taper
It would be the one you can do in the proper rep range from mass while using the proper form. Half assing pullups for sets of 5 using primarily biceps will not do much for your back.
Guys in jail doing shit reps all day still get yoked as hell….hahahahah
Lots of help, keep making videos on how to use gym equipment since I’m too scared to ask!!
thanks for all your videos, i like how you explain the difference with exercises grips
thank u sooooo much u helped me sooo much..was scared2 use at gym..gained confidence now
Man thank you very much that was really helpful iwas doing it the wrong way
For anyone who comes across my comment I can guarantee you will not build lats with a narrow grip pull up. My back is huge when I wear a shirt but shitless Zero lats. I concluded that years of narrow grip was the culprit
I know whats gonna activate them lats! Row and pull a lot every direction lol
Brilliant info. The thing is people form stereotypes by watching the biggest most muscular guy doing something. It can be genetics at times that they are going to develop that muscle regardless of the form which might not be the most correct.
Question.. are lat pulldowns seated on the floor harder than using the pulldown machine that holds you seated?
ot sure if your demonstrating a row or a lat pull down? or a compound containing both?
Can you do a video of under pec and side pec muscle growth exercises
The wide grip has a specific purpose and advantage, it hits the teres major more, which assists the lats in pulling movements so strengthening it is a good idea.
What about close, neutral grip chin ups + medium grip barbell rows for a back workout? I just can’t perform standart pull ups correctly.
Thank you for relating this so well. I cannot tell you the number of times I see guys doing pull-ups with the widest grip possible, until there’s barely any range of motion.
Speaking of close-grip, I love commando pull ups!
Hey Jeff, greatvVid! While watchin your Demo, I noticed you dnt wear/Use a belt. I haven’t either while workin out. Will you share info
If you want to increase your workout effectiveness then lift slow and squeeze the muscles you are using while you exercise, this will double your workout effectiveness
I really fancy pullups. As soon as I started doing them I got wings.
Jesus…we’re all really glad you’re not the only youtube fitness channel….otherwise we would all kill ourselves….
Great! I was thinking the same. Wide seated rows work thickness good. Glad i seen part about grip is about same on pulldowns so just find my safe grip and up the sets instead of changing grip. Thanks brah. I check your vids alot for in depth info. Thanks for making the channel…
Watched this before Pull day, tried a few of these movements, and by a few I mean almost all, and definitely am feeling a lot more worked out in my back. You’re the goat
Great bro you defined it very well well done and thanks God bless you. I found my answer
Are dumbbell rows just as good as these? As in if i decide to do db rows instead of these.
I dont understand why people need videos like this,u feel what part of the muscle is working when u do the row/pull dawn etc and even more u feel where u are most sore the next day and then u know 100% how it works best FOR U.
Jeff, I found a nice improvement in my back thickness since I started sumo deadlifting.
I know this is more a leg exercise, but my back is changing in such a positive way.
Other exercises I do are pulley, pullups, lat machine, facepulls, and rows only for some periods (depends on how busy is my month, I don’t always have time to add another back exercise).
I’m would like to see the EMG would reveal about gymnast ring pullups.
Not “doin’ it wrong…” @ 2:52; just not completing the chest set.
a real well done on you’re presentation of this data. really well researched and easy to understand, thank you.
Actually the studies didn’t show a’y difference since p was not inferior to 0.05
Jeff (or others), what’s your thoughts on sitting more upright and pulling the bar down to your clavicle area compared to learning back some and pulling down toward the upper to middle chest? This being for the lat pulldown of course.
Hey Jeff I like you’re content and how you explain everything. I was wondering I saw people goiny to plant dieet and lots of athletes goes to plant diets so I was wondering if you have any recommendations about this?
So if rows out perform pulldowns so much then why do pulldowns at all
A T Bar row with a narrow neutral grip has more to do with the range of motion or lack of range of motion…. it’s more grip and forearm involvement…. has little to do with back development…. it’s another ego exercise where you can lift stupid weights!
It’s like people don’t know Frederic Delavier lol.
Just buy his books if you want answers. love your videos, not saying otherwise.
what about chest thickness vs width as well? hope to get some answers on this
This makes sense and also correlates with my own experience.
Is their a way to send you a privet message i have a question that i dont want to put ib the commet section. It embarassing to me i hope you understand my email address is deadring94@ gmail.com hope to hear from you talk to you soon
when you say bodybuilding carrer you are bulshitting, wright?
To build your lats, would you say one grip is more optimal than the others? In the video where you pre-exhaust the last Sal used a supinated grip when doing the lat pull down, would you use the same for pull ups?
I wonder where DB rows fall in to this. I feel like my lats have gotten wider since I switched from a program that had BB rows, pull ups and cable rows to one that used pull downs and DB rows…
i like this video.. now i know why underhand and overhand.. and also doing with chin up and pull up.. Very informative!.. tks so much!
I absloutely love your videos! definitely some of the most helpful! listening to the way you talk is also pretty awsome. haha annnnnd geezus youre easy on the eyes if only i were lucky enough
Nice mic, but does it really have a top down, (super cardioid) polar pattern for it?
I always feel like overhand pull-downs/pull-ups target more teres than lats. I prefer v-bar/hammer to be honest.
God Bless You, Jeff….. thanks to you and Jim Cavallieri, people are getting the smart information and evidence, science based and no-bullshit guidance.
Even Dorian Yates said a narrower grip was better for width.
Your video is very informative but there’s one problem your camera is not clear anuff that’s all.
Great advice as usual man youve really helped me out the past couple of years. btw nice hair bro
I did the standing lat pull down. Does not feel like it did anything for my core but shoulders are aching today. Must have held the bar more to the centre.
Damn man Jeff Nippard is definitely the best bodybuilding youtuber!! Awesome info and the short clips while explaining the movements
Confused with your conclusion as the 2014 study gave p values of p = 0.082 for biceps brachii activation data and p = 0.084 for lats. Doesn’t seem like significant enough data to reasonably conclude medium grip is superior for activation? Maybe I’m misinterpreting
Either he’s Australian trying to cover his accent with a north eastern US accent or he’s from boston.
Really good training! The pump looks sick, when you have time I posted a new back workout, check it out!!