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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04-20-2006, 03:02 PM #1
How to do the lat pull down correctly
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04-20-2006, 03:12 PM #2
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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04-20-2006, 03:18 PM #3
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04-20-2006, 03:18 PM #4
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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04-20-2006, 03:21 PM #5
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04-20-2006, 03:33 PM #6
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04-20-2006, 03:41 PM #7
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04-20-2006, 03:51 PM #8
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04-20-2006, 03:58 PM #9
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04-20-2006, 04:07 PM #10
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04-20-2006, 04:11 PM #11Originally Posted by DiamondDelts
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,
Principles are few,
Methods often change,
Principles never do.”
http://www.higher-faster-sports.com/bodybuilding.html
I heard this place, I r o n M ass was a pretty good place , they got (no G&N) pervs.
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04-20-2006, 04:24 PM #12
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04-20-2006, 04:28 PM #13
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04-20-2006, 05:11 PM #14
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04-20-2006, 10:40 PM #15
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04-20-2006, 10:55 PM #16
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04-20-2006, 11:27 PM #17
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04-20-2006, 11:35 PM #18
- Join Date: Apr 2003
- Location: Ft.Lauderdale, Florida
- Age: 40
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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.Watch these videos on 9/11:
http://forum.bodybuilding.com/showthread.php?t=906859
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04-20-2006, 11:43 PM #19
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04-20-2006, 11:45 PM #20
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04-20-2006, 11:49 PM #21
- Join Date: Apr 2003
- Location: Ft.Lauderdale, Florida
- Age: 40
- Posts: 4,298
- Rep Power: 984
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
Watch these videos on 9/11:
http://forum.bodybuilding.com/showthread.php?t=906859
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04-20-2006, 11:52 PM #22
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04-20-2006, 11:55 PM #23
- Join Date: Aug 2004
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Originally Posted by braindxLast edited by DiamondDelts; 04-20-2006 at 11:58 PM.
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04-20-2006, 11:55 PM #24
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04-21-2006, 12:01 AM #25
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04-21-2006, 03:58 AM #26
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04-21-2006, 06:43 AM #27
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07-09-2015, 09:51 PM #28
Tweak the exercise
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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07-10-2015, 01:19 AM #29
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07-10-2015, 07:00 AM #30No brain, no gain.
"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
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