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  1. #1
    Registered User Odifududix's Avatar
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    Focusing on vertical pulls as opposed to horizontal?

    I train using a PPL split and I enjoy starting out with vertical pulls like the lat pulldown because I would like to get a wider back. Is there any major difference in "focusing" on vertical pulls then doing horizontal rows like an afterthought? I look back at my logs and I realized I do more sets with the pulldowns compared to rows.
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    Moderator SuffolkPunch's Avatar
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    Have a read of Menno Henselmans article on muscle specific hypertrophy for the back and biceps.

    Yes it's fine for lats but I would also do rows for scapular retraction / mid back.

    A key for pulldowns is to do both elbows parallel and elbows to the side grip styles.
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    Registered User Odifududix's Avatar
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    Originally Posted by SuffolkPunch View Post
    Have a read of Menno Henselmans article on muscle specific hypertrophy for the back and biceps.

    Yes it's fine for lats but I would also do rows for scapular retraction / mid back.

    A key for pulldowns is to do both elbows parallel and elbows to the side grip styles.
    Thanks for the share.

    When I do pulldowns, I always do it with a reverse grip with alternating widths because I feel it best on my lats. An overhand grip irritates my arms and I don't feel it as much.
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    Registered User BeginnerGainz's Avatar
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    Do both.

    There is more to the back than lats.

    Horizontal pulls are better for the scaps, external rotators, Teres major and minor, rhomboids, traps (especially the upper), Pec minor and rear/side delts.
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    Registered User GeneralSerpant's Avatar
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    Any pronated pull is going to involve appreciable leverage from the upper back when done properly. With wider grip pullups it happens more at the teres major and bent over rows get more of the rhomboids.
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    Moderator SuffolkPunch's Avatar
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    Originally Posted by Odifududix View Post
    Thanks for the share.

    When I do pulldowns, I always do it with a reverse grip with alternating widths because I feel it best on my lats. An overhand grip irritates my arms and I don't feel it as much.
    It's meant to use different parts of the lats which is what I thought you were asking for. Maybe you just need to give yourself time to adapt.
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    Registered User beowulf359's Avatar
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    As others have said here, you should try to do both. In fact, Dr. Rusin makes the case to do more horizontal pulling than vertical:

    https://www.bodybuilding.com/content...wo-ratios.html
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