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  1. #1
    ♦ ɴɣϲ ϲrew ♦ Phenom01's Avatar
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    How to do the lat pull down correctly

    Today i had an argument with this guy that said i was doing the lat pull down wrong. I leaned back a little farther than 90 degress and started to bring the bar to my upper chest. Then this guy said you cant lean back or arch your back. He said you have to stay straight and bring the bar down to your neck. Then he pointed at a picture that was on the machine and i said it doesnt matter thats just a picture and its only one of the way to do it. Then i told him that if you lean back in a angle greater than 90 you will work other muscle better. Im a right?
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  2. #2
    Moderator Dominik's Avatar
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    The proper way to do them is in an upright position (or as close to it as possible) since it's attempting to simulate the pullup motion. Leaning back turns the exercise into more of a horizontal rowing exercise. The best way to target the lats is in an upright position for shoulder adduction.

    Now there's no harm in leaning back on that exercise if that's what you want to do, heck, there are no rules, only guidelines, but you may as well use the seated row instead (perhaps leaning forward slightly) and achieve the same thing in a more comfortable position.
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  3. #3
    Ghost Negger DiamondDelts's Avatar
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    Pullups > Pulldowns
    "Every kiss begins with Kay" Delts

    "This AIN'T ninth grade and no one gives a S H I T how much you bench" - Will Harris

    What can brown do for you?

    Everybody wanna be a bodybuilder, but don't nobody want to lift moderate weight for high reps.

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  4. #4
    Moderator Dominik's Avatar
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    Btw, just a tip, but have you ever tried using the close-grip chinning attachment on the lat pulldown machine?

    Excellent exercise if you're afraid of throwing it over the chinning bar and doing close-grip hammer chins the proper way. I hardly ever see guys doing them but it's a great way to hit the lats.
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  5. #5
    Moderator Dominik's Avatar
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    Originally Posted by DiamondDelts
    Pullups > Pulldowns
    Of course. I guess you've got to start somewhere though and hopefully he'll make the progression to chins. I'm not afraid to admit I started out with the lat pulldown before I finally saw the light.
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  6. #6
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    Originally Posted by Phenom01
    Today i had an argument with this guy that said i was doing the lat pull down wrong. I leaned back a little farther than 90 degress and started to bring the bar to my upper chest. Then this guy said you cant lean back or arch your back. He said you have to stay straight and bring the bar down to your neck. Then he pointed at a picture that was on the machine and i said it doesnt matter thats just a picture and its only one of the way to do it. Then i told him that if you lean back in a angle greater than 90 you will work other muscle better. Im a right?
    See thread "Goon thinks he should give me pointers at the gym"
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  7. #7
    ♦ ɴɣϲ ϲrew ♦ Phenom01's Avatar
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    I can do 15 chin-ups and 12 pull-ups.
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  8. #8
    whey cool! b.d.'s Avatar
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    Originally Posted by Phenom01
    Today i had an argument with this guy that said i was doing the lat pull down wrong. I leaned back a little farther than 90 degress and started to bring the bar to my upper chest. Then this guy said you cant lean back or arch your back. He said you have to stay straight and bring the bar down to your neck. Then he pointed at a picture that was on the machine and i said it doesnt matter thats just a picture and its only one of the way to do it. Then i told him that if you lean back in a angle greater than 90 you will work other muscle better. Im a right?
    f**k lat pulls,do weighted pullups way better for overall back growth.
    SMASH IT UP!
    LONG LIVE JOEY RAMONE.
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  9. #9
    Banned Uncle Junior's Avatar
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    Originally Posted by DiamondDelts
    Pullups > Pulldowns
    The voice of reason.
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  10. #10
    *MusclePharm Rep* dirtydean12's Avatar
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    Thumbs up

    Originally Posted by _Dominik_
    Btw, just a tip, but have you ever tried using the close-grip chinning attachment on the lat pulldown machine?

    Excellent exercise if you're afraid of throwing it over the chinning bar and doing close-grip hammer chins the proper way. I hardly ever see guys doing them but it's a great way to hit the lats.
    thats actually my favorite...i love the stretch i feel in my lats on the negative.
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  11. #11
    I'm shy, LOL Squats's Avatar
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    Originally Posted by DiamondDelts
    Pullups > Pulldowns
    Meh.

    Pullups and chinups are good if you can perform them, but for the majority of the population that can barely do one, they have to resort to lat pulldowns.
    “Methods are many,
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  12. #12
    ♦ ɴɣϲ ϲrew ♦ Phenom01's Avatar
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    I could do both chin ups and pull ups. Pull ups would be better than chin ups for my back right?
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  13. #13
    Ghost Negger DiamondDelts's Avatar
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    Originally Posted by Phenom01
    I could do both chin ups and pull ups. Pull ups would be better than chin ups for my back right?
    Do both. And leave those pulldowns for the guys that just want to "tone" in the gym.
    "Every kiss begins with Kay" Delts

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  14. #14
    Registered User Marx2000's Avatar
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    I do chins but still use pulldowns. There a very good excersise to pinpoint your alts, at elast for me.
    6'2 190 pounds

    Hit 180 and then bulk, bulk. bulk!
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  15. #15
    Ghost Negger DiamondDelts's Avatar
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    Originally Posted by Marx2000
    I do chins but still use pulldowns. There a very good excersise to pinpoint your alts, at elast for me.
    Pulldowns for lats? Ewww.
    "Every kiss begins with Kay" Delts

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  16. #16
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    Originally Posted by DiamondDelts
    Pulldowns for lats? Ewww.
    Not lats, he said alts... big difference.



    btw... Hammer Chins are were its at.
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  17. #17
    gym addict lamby's Avatar
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    can't do pullups? assisted pullups. only thing the lat station is good for is for pushdowns... and even that is questionable.
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  18. #18
    Message Board King Tamacracker's Avatar
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    For some reason I love doing lat pull downs for strength and pullups to build endurance, it just seems right in my head.

    Pulldowns for strength, which should help you endure more pull ups

    Pullups for endurance, once your strength in pulldowns has rised, you should do more pull ups than before the strength increase.
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  19. #19
    Registered User braindx's Avatar
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    Originally Posted by Phenom01
    I can do 15 chin-ups and 12 pull-ups.
    Start adding weight!
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  20. #20
    Ghost Negger DiamondDelts's Avatar
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    Originally Posted by Tamacracker
    For some reason I love doing lat pull downs for strength and pullups to build endurance, it just seems right in my head.

    Pulldowns for strength, which should help you endure more pull ups

    Pullups for endurance, once your strength in pulldowns has rised, you should do more pull ups than before the strength increase.
    Weighted pullups for strength/growth

    Lat pulldown station for towel rack.
    "Every kiss begins with Kay" Delts

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  21. #21
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    LOL DD, I dunno man, at first I could barely do 6 pull ups, so I quit doing those and started with pull downs. Once my strength shot up, I tried pull ups and I loved it! I was able to do 16 pull ups, then I would gain more strength with pull downs and again I was able to do 25 pull ups. That's when I realized that I can depend on pull downs for strength and pull ups for endurance, makin 25 pull ups feel like barely a warm up. Goin through pull ups with a breeze
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  22. #22
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    Originally Posted by Tamacracker
    LOL DD, I dunno man, at first I could barely do 6 pull ups, so I quit doing those and started with pull downs. Once my strength shot up, I tried pull ups and I loved it! I was able to do 16 pull ups, then I would gain more strength with pull downs and again I was able to do 25 pull ups. That's when I realized that I can depend on pull downs for strength and pull ups for endurance, makin 25 pull ups feel like barely a warm up. Goin through pull ups with a breeze
    Hence why he said weighted pullups.... as did I.
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  23. #23
    Ghost Negger DiamondDelts's Avatar
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    Thumbs up

    Originally Posted by braindx
    Hence why he said weighted pullups.... as did I.
    Yep. Most guys would not bench press just the bar for years on end. They add weight to add strength. Same applies here with bodyweight exercises. But tamacracker has to do what works best for him. So if it works for you Tama.............................................. ......................(gulp), I say keep with the program.
    Last edited by DiamondDelts; 04-20-2006 at 11:58 PM.
    "Every kiss begins with Kay" Delts

    "This AIN'T ninth grade and no one gives a S H I T how much you bench" - Will Harris

    What can brown do for you?

    Everybody wanna be a bodybuilder, but don't nobody want to lift moderate weight for high reps.

    Humble lieutenant in the ongoing war against bubu genetics.

    Dolla for dolla advocate
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  24. #24
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    Yup... I fully understand that. When I hit a platue with my pull downs I won't have a problem using weighted pull ups to break the platue, like I've done before
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  25. #25
    Ladies Love Squat Butt Morbid_Mind's Avatar
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    Originally Posted by Phenom01
    Today i had an argument with this guy that said i was doing the lat pull down wrong. I leaned back a little farther than 90 degress and started to bring the bar to my upper chest. Then this guy said you cant lean back or arch your back. He said you have to stay straight and bring the bar down to your neck. Then he pointed at a picture that was on the machine and i said it doesnt matter thats just a picture and its only one of the way to do it. Then i told him that if you lean back in a angle greater than 90 you will work other muscle better. Im a right?
    Walk past it and head to the pullup/chinup bars
    My Goals:

    For to make the heavy weights light and the baggy clothes tight.
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    Registered User gators53's Avatar
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    On Chin Ups, whats the best grip width, shoulder width? I heard going too wide isn't good for you and puts too much bicep into the exercise.
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    yo yo yo Flex500's Avatar
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    Originally Posted by _Dominik_
    Btw, just a tip, but have you ever tried using the close-grip chinning attachment on the lat pulldown machine?

    Excellent exercise if you're afraid of throwing it over the chinning bar and doing close-grip hammer chins the proper way. I hardly ever see guys doing them but it's a great way to hit the lats.
    one of my favorite back exercises
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  28. #28
    Registered User BigRowbin35's Avatar
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    Tweak the exercise

    Originally Posted by Phenom01 View Post
    Today i had an argument with this guy that said i was doing the lat pull down wrong. I leaned back a little farther than 90 degress and started to bring the bar to my upper chest. Then this guy said you cant lean back or arch your back. He said you have to stay straight and bring the bar down to your neck. Then he pointed at a picture that was on the machine and i said it doesnt matter thats just a picture and its only one of the way to do it. Then i told him that if you lean back in a angle greater than 90 you will work other muscle better. Im a right?
    Hi Phenom01 I hope you are having a great day! I'm BigRowbin35, a former Certified Personal Trainer. You are correct in that when changing
    the angle of the exercise other muscles are brought into play. Mind you, the lat pulldown machine is a very versatile exercise with a variety of grips that can alter(change muscle recruitment). For example, an overhand grip (palms facing away from you recruits more of the upper
    lats thus weakening the biceps involvement. Conversely, using an underhand grip stimulates the lower lats and really works the biceps.

    Phenom01, I can sense you train hard but don't let the weight you use over ride your technique. I was guilty of this when I was a younger
    bodybuilder. I had a big ego problem. Lifting more than everyone else in the gym was my mindset and I got injured because of that attitude.

    When using the lat pulldown machine I notice a lot of trainees use too much weight thus creating momentum and unfortunately this
    could result in an injury. This translates into missing many workouts. It's just not worth it!

    Try not to lean back as much as 90 degrees. If you find your leaning back this much the weight is probably too heavy so decrease
    it and feel the muscles working.

    Phenom01 use these suggestions and adopt them and your training career will last a long time!

    Train hard but smart!

    BigRowbin35
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    Registered User mr.average's Avatar
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    I'm not a PT but i can tell you what ever issue the OP had i'm sure he has resolved them being he posted 9 years ago!
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  30. #30
    determined4000 ironwill2008's Avatar
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    Originally Posted by BigRowbin35 View Post
    ....snip....
    Continue to bump ancient threads on this site, and your remaining time here will be short.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Ironwill Gym:
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