Lat Pulldowns vs. Upper Back Pulldowns
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Pulldown Grip Variations
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Step-by-Step Instructions. Grasp the bar with a wide grip with an overhand, knuckles up grip. Other positions and grips are possible but start with this standard position. Pull the bar down until it’s approximately level with the chin.
Exhale on down motion. While shifting just slightly backward is.The benefits of a lat pulldown and the muscles worked Aesthetics: One of the benefits of this exercise is that it is deemed as “the back builder”, and for good reason. The lats take up the majority of your back, so you can really work on that V-taper look as well.
Strength: Whilst we perform this exercise, we are really strengthening our back.Stand in front of a lat pulldown machine, grab the bar with a wide overhand grip, place one foot up on the edge of the seat, and lean back 30 degrees or so with your other foot planted firmly on the floor. Keeping your torso in a fixed position, contract your back muscles to pull the bar to your middle to lower chest.To figure out which lat pulldown variation is the best, researchers use a method known as electromyography (or EMG), which measures the amount of muscle fibers recruited during an exercise.
The more fibers that are recruited for the job, the more work that muscle has to do to perform the exercise, and maybe the training effect will be better.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 your back pocket.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.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.Like the Cable Row, there are numerous variations on the lat pulldown primarily involving changes in grip position (underhand vs. overhand) and width. Since the lats do have different functions at the shoulder and lines of pull, varying the type of pulldown done can certainly be beneficial from both a strength and hypertrophy standpoint.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.Step 1Sit at a lat pulldown station and grab the bar with an overhand grip that’s just beyond shoulder width. Your arms should be completely straight and your torso upright.
Step 2Pull your.Sit at a lat pulldown station and grab the bar with an overhand grip that’s just beyond shoulder width. Your arms should be completely straight and your torso upright.
Pull your shoulder blades down and back, and bring the bar to your chest. Pause, then slowly return to the starting position.This is how to setup and do the standard seated lat pulldown exercise: Set the pin to vary the weight to be lifted. Set the knee pad to the right height. Your knees should be.
Most of the lat pulldown machines are pin-loaded with multiple weight options and a bar suspended freely from a pulley. Grab the two sides of the bar with your hands wide apart from each other. Grip the bar at the very edge. Sit down on the bench right below the bar.
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.The pulldown exercise works the back muscles, especially the latissimus dorsi or the “lats.”1 It is performed at a workstation with adjustable resistance, usually plates.
List of related literature:
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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 The Lazy Girl’s Guide to Being Fit | |
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| from Glute Lab: The Art and Science of Strength and Physique Training | |
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| from The 80/20 Diet | |
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| from Physical Activity Instruction of Older Adults | |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis | |
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| from NSCA’s Essentials of Personal Training | |
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| from Weight Training For Dummies | |
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| from Kinetic Control E-Book: The Management of Uncontrolled Movement | |
| |
| from Physical Activity & Health: An Interactive Approach: An Interactive Approach |
23 comments
Thanks Doc, really like the way show the differences. My question is regarding overhand grip with a shoulder width or just wider than shoulder width position, is that any different than wide overhand grip or just as same? And if I prefer doing the prior would that be fine for developing those upper lats?
Take care.
Dammit! I just did chest/back yesterday, but I’m definitely going to try the alternating lat pulldown!
That shot she took from the back was great to see the actual tension on the lats and to get an idea of form better.
So adduction in front to adduction in the back in make sense since chest and lats are adductors on the opposite side when the elbow is closer to the chest origin but higher up it is furthest away from the lats origin
Hey guys, cool videos and great variations, I’ll definitely try one of these workouts for my back. Thanks for the tips yet again!!
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This does seem like a potentially effective modification to a staple exercise. Will be trying it tomorrow with a single handle to see if I can truly focus through the lat. It can be so difficult to feel whether the lat is activating.
now you have beard is better, then i think your hair style have to find which good for you
the trainer and the owner wouldn’t let me do workout like Jeff showed. they think I am doing it the wrong way. always stepped in front of me saying blah blah even if I didn’t answer. so I changed that shitty gym.
4:05 The Smiths is the last type of music I’d expect to hear at a gym. ��
It makes me want to curl up into a ball and cry instead of wanting to hit the weights vigorously.
Yeah man, great video ���� I’ve been doing this for a while and still learning. I always thought this was a back bulker. But I see what you mean with the long stretch in the lats (this creating width) ���� right on
The only issue with doing stuff like this is you look like a dumbass
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?
I m feeling muchh tension at my scapula more than my lats..its not pain but i m not feeling my lats…the best i get is just a little heat at my lats..i cannot fatique my lats..I m only tiring my hands..anymore tips on this?
Is it me or does does that thing really look like a shirt? (Not trying to be rude)
Absolutely fantastic. I love the advice and the way you recognized to better activate more movement into the exercise
hey matt big fan of yours….. respect… i just wanna should i eat more carbs than protein to get bigger muscles?
I notice after I do lat exercises I have MUCH better posture and stand with my shoulders back more. Love your videos Jeff!
Jeff I have a few questions to ask you please, I truest your judgement on a lot of issues. I am a transplanted patient ( kidney ) thank God successes ‼️‼️ the dr have cleared me. My question is how much protein should I intake with one 100% functioning kidney with out it spilling into my urine. Please help ��
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
Nice vid. Which variation do you guys think has the greatest bicep activation?
this worked for me big time! been added to my workout.thanks
So are you supposed to retract the scapula doing the whole exercise?