How you can Perform a Cable Pulldown

http://www.instructionalfitness.com Personal fitness trainer Joe Tong teaches the proper way to do rope pull downs. Exercises: The lats..
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In this video Sal, Adam & Justin discuss the effectiveness of cable pulldowns and body weight pull-ups for building your lats. Which works better?
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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 this back exercise into an even more effective one by taking advantage of muscle movement and anatomy. Now, I’m not talking about the momentum of swinging the weights around and preventing the lats from even moving the bar. Instead, you will get focused contraction in the lat muscles and even greater range of motion capable of unlocking even more muscle hypertrophy..
First it helps to understand a bit of the anatomy of the lats. The key thing you want to remember is that while the lats are large and span a wide area of the back, ultimately they have a distal attachment on the upper arm. This means, the lats are going to be influenced by the position of the arm during pulldown movements..
You may have seen some people performing their lat pulldowns with an underhand grip and their elbows in front of their body while others prefer to do them with an overhand grip and their elbows out to the side. Is either one right or even better than the other? Well, from a standpoint of getting a stretch on the muscle, when the elbows are out in front of the body you can get a good stretch on the lats at the top of the pulldown since the origin and insertion will be furthest from each other..
That said, if you do these sitting completely upright, you will lose the ability to really extend the elbows back behind the body (a key function of the lats) and will limit the degree of contraction you are capable of. The bar will simply come to a stop around upper navel height and the range on the exercise is curtailed. You can lean back to remedy this problem but that immediately calls into action the rhomboids and upper back muscles to take over and limit the contribution and workload of the lats..
If you did the overhand pulldown instead, you’d have a better ability to pull the elbows behind the body into extension but the slightest lean back would shift the focus to the rear delts rather quickly. The next thing you can do is try the rocking pulldown instead. This will allow you to get the active adduction of the arms into the side while tilting the bar near midrange to accentuate the extension of the upper arm on one side as you finish out the movement..
If you haven’t tried this variation before, you will definitely want to give this one a run. You should feel an immediate difference in the intensity of the contraction of the lats and over time, better gains from doing this exercise this way. Remember not to just start by tilting the bar down. This is not even near the same as engaging the lats first by pulling the bar down as usual to about forehead height and then performing the asymmetrical tilting of the bar..
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For more videos on how to do lat pulldowns for bigger lats and the best back exercises and workouts for wider lat muscles, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Parts List ↓↓↓↓.
➡ Cheap Swivel Pulley Block: https://amzn.to/39ZkaD0.
➡ More Expensive Climbing Pulley (still cheap): https://amzn.to/3b7pnJm.
➡ Wire Rope Clamps and Thimbles: https://amzn.to/2TV8qfl.
➡ Vinyl Coated Cable 1/8″: https://amzn.to/2Uckhoi (buy this from local hardware store).
➡ Loading Pin (optional): https://amzn.to/2xDiVer.
➡ Lat Pulldown Attachments (optional): https://amzn.to/3b4bifs.
Building a DIY Lat Pulldown Cable Pulley System that works on your squat rack in your home gym is one of the best ideas for any garage gym on a budget. I used one of these for years when I first started my home gym and although it’s not as good as a stand-alone lat pulldown, it also can’t be compared in regards to price..
If you’re trying to build bigger lats, a thicker back, or just want to increase pulling strength, this is a great way to do it for extremely cheap. Enjoy!.
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Watch how to make simple D.I.Y. weights for home workouts:
https://youtu.be/fShn8IBq3AQ.
For home workouts, watch how to do pulldowns with resistance bands:
https://youtu.be/Lsp_obHhJ2M.
Here are a few simple keys to effectively work and feel your lats and teres major with the pulldown, as well as a few common mistakes done with the exercise..
Once you lock in on the mind/muscle connection and advance in your training, you can then progress with alternate grips and dynamics..
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The slightest change in your form can take the focus of this exercise our of your LATS and place more emphasis on your biceps and upper back. But after you watch this video you will know EXACTLY what to do to not only master the exercise, but build some serious muscle with it!
*READ FULL ARTICLE WITH PHOTOS*.
https://muscularstrength.com/article/How-To-Lat-Pulldown.
Today we’re going to talk about the 3 golden rules for how to perform a lat pulldown properly. A lat pulldown is a great exercise that’s going to target almost the entire back, mainly focusing on width. However, you will also be involving other muscles in your back like your traps, rhomboids and rear delts, as well as the biceps to a degree. Keep in mind this article will only cover the OVERHAND grip version of the movement, and we will cover the UNDERHAND grip version in another article..
Golden Rule #1: Proper Elbow Positioning.
You want to make sure that you’re pulling the weight down properly, so that you’re not only maximizing your pulling strength, but you’re also placing your shoulders in a position where they’re not compromised so that you don’t have to worry about shoulder impingement issues. What happens with most people with this movement, is they grab the weight and sit down, and while you are supposed to keep your chest up during the movement, what tends to happen is the weight comes down and the elbows go back. That’s not what you want to do, and you’re actually not going to feel that much mat engagement doing it this way..
The correct way to perform this movement is keeping your elbows slightly in front of you and then in-line with your hips as you pull down. This is going to give you MORE pulling power, so more strength to pull more weight, and it’s also going to place your shoulders in a position to where they’re not compromised and you won’t have to worry about shoulder impingement..
Golden Rule #2: Never Pull The Weight Behind Your Neck.
You always want to pull the weight down in front of your body, and not behind your neck. Pulling the weight down behind your neck is unnecessary, as it can be dangerous for your shoulder joint, as well as your cervical spine. Proper form should have you pulling down in front of you until the bar touches your chest. Improper form will see you pulling the bar down behind your head..
What’s going to end up happening is you won’t be able to lift as much weight to overload your lats as much as possible. Remember how we just talked about how you want to keep your elbows in-line with your hips to really feel that stretching and tearing in your lats? Well, if you’re pulling the bar down behind your head, your elbows will be pulling backwards, which is not optimal for back growth. So skip behind the neck pulldowns, and just do them the regular way!
Golden Rule #3: Do Not Pull The Weight With Your Biceps.
You want to pull the weight using as little of your biceps as possible, while trying to keep as much of the focus as possible on your lats. If you’re a beginner, this is a concept that might seem kind of weird to you, because you don’t quite have that mind-muscle connection (MMC) developed yet. However, there are some tricks that you can apply to the movement to develop that MMC, and for those of you who have already established a MMC, this will help you make it even stronger..
The next time you do a lat pulldown, instead of gripping the bar with your thumb wrapped underneath, I want you to put it on top. It might not seem like a big deal, but what happens mentally is that once you let go with your thumb and place it on top of the bar, you start to kind of visualize your hands more as just hooks that are in place to help you pull the weight down, as opposed to gripping and pulling as hard as you can with your hands. Once you have hooked the bar, you’ll sit down in place, and then visualize pulling the weight down with your elbows. If you’re able to do that, you’ll quickly see a difference in how your back is engaged. If you don’t believe me, do a regular set squeezing the bar as hard as you can with your thumb UNDER the bar, and you’ll feel it more in your biceps. Then put those thumbs on top, focus on pulling with your elbows, and you’ll feel it more in your back..
*CONTINUE READING HERE*.
https://muscularstrength.com/article/How-To-Lat-Pulldown.
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