Thread: Lat Pull Down - Lyle McDonald

I was going to post the article here, but he's got pictures, so i've attached it instead......

Is there any reason the pull down is discussed in exclusion of the pull up?

I think articles like this are quite helpful for people first starting. The pull down (and up) are so frequently poorly executed in the gym. Often I feel these people are better suited to assisted pull ups which precludes the "lower back heave" generally associated with newbs trying to artificially increase the weight.

I agree with the assisted pull-ups to start, i never used to be able to feel pulldowns, now if i keep a bit of an backwards arch in my back and focus on trying to pull my elbows down in a "v" movement, so that they were going to touch if they continued on the same path, i hit my lats everytime.

I was sorta hitting the muscles near the arm pits which i dont think they were the lats :(

thank you! I needed this article!

i just read that entire article and realised how badly i was doing them...... tomorrow i will change my technique!

Don't mean to sound dumb champs as I don't know exactly what I am referring to, but what is this exercise like reverse without the feet pointed towards the machine like just doing it opposite way around? Remember seeing a video once or reading a book about of the Greats used to do it like that.

Reverse Seated lat Pulldowns? Some Pro used to do them, I just remember reading it. Some say stay away from doing them behind your kneck.

So Would this take the pressure of the Kneck area hitting the back more affectively?

Has anyone tried it that way?

Originally Posted by MaxRep

So Would this take the pressure of the Kneck area hitting the back more affectively?

That's the one. There's a more ease to the movement than facing forward going behind the neck.
It's too much of a high risk movement that will not give alot more than coming down to the front or finding other back exercises to get your 'different angle' thrills from. It can be done safely when you learn slow proper control.
Nothing like the lat pull down to the front where you can go all out on the weight stack and get messy on your form.
Thinking you're Superman or one-of-a-kind trying to do that behind the neck, week in week out, and you will run into a problem - the question is when that day will come, not if.

Originally Posted by MO

That's the one. There's a more ease to the movement than facing forward going behind the neck.
It's too much of a high risk movement that will not give alot more than coming down to the front or finding other back exercises to get your 'different angle' thrills from. It can be done safely when you learn slow proper control.
Nothing like the lat pull down to the front where you can go all out on the weight stack and get messy on your form.
Thinking you're Superman or one-of-a-kind trying to do that behind the neck, week in week out, and you will run into a problem - the question is when that day will come, not if.

For now I dropped it from my workouts dude to nerve issues in the thoratic spine area. Hard being a old bugger and u gotta watch what and how you lift stuff to complete perfect form. Will wait till issue disolves then slowly get back to it.

I kept front pulldowns, dropped back ones altogether *Pain Management*, kept Machine Rows on the two different grips. I am thinking about getting back to DB Rows for lat with down the track, taking it slowly due to my bad area is shoulders and back due to previous injury.

Bench Pressing is going great, though it worries me about injured back, gotta be positive I guess *shrugs* :)

Great Article Dava.

MO, Lyle mentions breifly he is not a fan of the very-wide pull down. I was using a very wide supinated grip, slight lean back, lweight didn't have to very high, and I got a great filling flex in my lats. Should we be wary if doing this of elbow damage/pain? I don't get any, I thought it was a quality exercise?

Originally Posted by Dedication

Great Article Dava.

MO, Lyle mentions breifly he is not a fan of the very-wide pull down. I was using a very wide supinated grip, slight lean back, lweight didn't have to very high, and I got a great filling flex in my lats. Should we be wary if doing this of elbow damage/pain? I don't get any, I thought it was a quality exercise?

Lyle should STFU sometimes.
Very wide, very good for Teres Major/Minor.
You want that stick out bit in a lat spread right under the arm pits - keep doing them!

I have been using a modified variation for 6 months now which tends to create a lot of fatigue and burn in the whole length of the lats and especially mid to lower parts. Overhand medium width grip pull downs. Staying upright and pulling down to the waist area and pull your elbow close to and behind your body. It works well for me with good development in the middle to lower lats which I found a normally don't get hit hard with a normal wide grip pull down, or just going to the middle of the chest. Also found that over time it has also help me achieve a more 'block' appearance to my mid section (lower lat, external oblique area) rather than that V tapered appearance. Depends what shape you want. Any way that's my 10 cents worth. Thanks for the thread and the info.

Originally Posted by BustMetal

I have been using a modified variation for 6 months now which tends to create a lot of fatigue and burn in the whole length of the lats and especially mid to lower parts. Overhand medium width grip pull downs. Staying upright and pulling down to the waist area and pull your elbow close to and behind your body. It works well for me with good development in the middle to lower lats which I found a normally don't get hit hard with a normal wide grip pull down, or just going to the middle of the chest. Also found that over time it has also help me achieve a more 'block' appearance to my mid section (lower lat, external oblique area) rather than that V tapered appearance. Depends what shape you want. Any way that's my 10 cents worth. Thanks for the thread and the info.

Correct. Good on ya.
I use this with clients that are missing (but most of all, wanting) that lower attachment/insertion point of the Latissimus Dorsi muscle of the back along with a few others - right down there in the lower part of the 'V' point. Most people are all upper back for a reason, ie; just rowing and pulling for the sake of it without THINKING about the make up and anatomy of the WHOLE back and how those fibres can be better stimulated head on.

Good first post, now go make an introduction thread before you get banned.

OK MO......sorry I will. By the way is that really ur back in ur avatar ???????

What is the difference between the Weighted Lat Pulldown and the Machine Lat Pulldown and what does performs better. I find that the Weighted seems to work the lats from a better angle and pushes u into the correct position but remember to lock the lats back and work them, don't just yank it down any old how.

Comments?