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Thread: Lat Pulldown

  1. #1
    I hear Jimmy. sm1zzle's Avatar
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    Lat Pulldown

    When I use the lat pull down machine at my gym it never feels like my back is being worked. I can however feel it clearly in my arms.

    Is this normal ?
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  2. #2
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    What grip are you using? Try a thumbless grip as well.
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  3. #3
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    That's because you are pulling it down with your arms and not using your lats.

    Try lowering the weight and thinking of your arms as simply hooks.
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    Lower the weight and focus on mind-muscle connection rather then trying to use a bunch of weight. You should feel the pull in the lats check some videos out and get the form down.
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  5. #5
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    Try forcing the engagement of your lats on every rep. Meaning, kind of roll your shoulder blades while your arms are still extended amd lock them in...them pull. Try this with lower weight until you get the technique down.
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  6. #6
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    Originally Posted by sm1zzle View Post
    When I use the lat pull down machine at my gym it never feels like my back is being worked. I can however feel it clearly in my arms.

    Is this normal ?
    My primary advice, would be to do pull ups instead,
    In addition when doing the movement imagine trying to tuck your shoulder blades into your back pockets.
    Another simple trick to establish a better mind muscle link is to touch your lats with your hands before the excersise.
    Good luck.
    Peace
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  7. #7
    I hear Jimmy. sm1zzle's Avatar
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    Some good advice, thank you.
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  8. #8
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    Idk how your machine is for lat pulldown but for me I pull it down while tucking my shoulder blades back then on the way back up I extend my arms as much as I can while still sitting and then pull down again
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  9. #9
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    Originally Posted by toddgranit View Post
    My primary advice, would be to do pull ups instead,
    What I would say too. You're not used to contracting your lats.
    Don't focus on pulling yourself UP. Focus on squeezing your shoulder blades together. The movement should be generated from your back. Not your arms.
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  10. #10
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    I always do a lighter weight with negatives and find when I focus on squeezing my shoulder blades in a downward back position a get a strong burn in my lats. I gave heard and read that everyone's technique is different. It all depends on what works best for you. Feel the burn my friend
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  11. #11
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    How far are you leaning back?

    If you lean back too far, it reduces the adduction at the shoulder - if this is the case, then you won't be using your lats as much
    Last edited by repsandsets; 12-22-2012 at 04:19 PM. Reason: correction
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  12. #12
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    Yeah, tighten up your stance and do not move your back while you pull it down. I get my shoulders back and down with my chest out in the front. I find that underhand closegrip lat pulldowns really punish my lats in a good way.

    Good luck, OP.
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