A More Effective Pulldown For Lats

[jk202]

The way a lot of people do a "lat pulldown" with a fully pronated grip on a straight bar pulling towards their chest really biases more upper back (teres, rhomboids and rear delts) than it does the lats. It forces you to drive your elbows out and back which isn't a function of the lats

This alignment will put your lats in a MUCH more mechanically advantageous position to do the work.

Cues:
- initiate the movement by driving humerous down, don't initiate by retracting the scapula
-finish by driving elbows down towards your hips
-feel like you're trying to scrape the ground with your hands rather than pulling them in close towards your body
-set the handles at shoulder width or just slightly out

This setup looks complicated, but it's really not, just takes a few seconds. I'm use Prime rot8 handles with daisy chains, but you could just slide regular d handles onto any straight bar or even an ez curl type attachment if you’re not too wide

Do it right and you’ll instantly feel the difference.

[WolfRose7]

Second slide... Sorry didn't feel like messing with YouTube

https://www.instagram.com/p/B5vs3Cej...d=ruk8yo7sul80

The way a lot of people do a "lat pulldown" with a fully pronated grip on a straight bar pulling towards their chest really biases more upper back (teres, rhomboids and rear delts) than it does the lats. It forces you to drive your elbows out and back which isn't a function of the lats

This alignment will put your lats in a MUCH more mechanically advantageous position to do the work.

Cues:
- initiate the movement by driving humerous down, don't initiate by retracting the scapula
-finish by driving elbows down towards your hips
-feel like you're trying to scrape the ground with your hands rather than pulling them in close towards your body
-set the handles at shoulder width or just slightly out

This setup looks complicated, but it's really not, just takes a few seconds. I'm use Prime rot8 handles with daisy chains, but you could just slide regular d handles onto any straight bar or even an ez curl type attachment if you’re not too wide

Do it right and you’ll instantly feel the difference.

Vid won't load. Is it just a straight arm Pulldown?

[jk202]

Vid won't load. Is it just a straight arm Pulldown?

Nah just a nerdy pulldown variation. OP updated with YouTube