How to do Lat Pulldowns (AVOID MISTAKES!)

Summary

This video script offers a comprehensive guide to performing the Lat Pull Down exercise effectively, emphasizing proper setup, grip width, and torso angle to target different back muscles. It explains the importance of the eccentric phase for muscle growth and suggests advanced techniques like pause and partial reps to maximize the exercise's effectiveness. The script also promotes further learning through a link to a full program and encourages viewers to subscribe for more fitness content.

Takeaways

• 🏋️‍♂️ The Lat Pull Down is a highly effective and scalable back exercise, suitable for both beginners and advanced lifters.
• 🔧 Proper setup of the pad is crucial for counterbalancing and allowing for heavier weights to be lifted.
• 🦵 The pad should be adjusted so that there is contact with the knees but enough room for heel lift, providing flexibility during the exercise.
• 🤏 Grip width is determined by the type of bar used, with a straight bar typically being the best for targeting the lats effectively.
• 📏 The ideal grip is found by lining up the elbow under the wrist, ensuring a natural pulling angle that avoids undue stress on the forearms or teres major muscle.
• 🧍‍♂️ Torso angle is key to targeting different areas of the back; a more upright position focuses on the lats, while leaning back emphasizes the upper back.
• 🤔 To maximize lat engagement, pull the bar down to the upper chest and ensure the elbows are tucked in, mimicking the motion of a pull-up.
• 🔄 The return of the bar to the top is critical for applying tension and promoting muscle growth, with a slow and controlled movement being most effective.
• 🔒 Maintaining proper body positioning and avoiding momentum is essential for the effectiveness of the exercise, especially during the eccentric phase.
• 🚀 Advanced lifters can increase intensity by pausing in the stretched position or performing partial repetitions to further stress the lats.
• 📚 For a comprehensive workout program and additional exercise guidance, the script suggests visiting athleanx.com and subscribing for updates.

Q & A

What is the Lat Pull Down exercise and why is it considered beneficial for back training?

The Lat Pull Down is an exercise that targets the latissimus dorsi muscles in the back. It's beneficial because it's one of the most scalable back exercises, allowing individuals of varying skill levels to perform it effectively and safely.

Why is setting up the pad correctly important for the Lat Pull Down exercise?

The pad is crucial as it creates the leverage needed to counterbalance the weight being pulled down, allowing for a more effective exercise and preventing strain on the body.

What is the recommended pad height for the Lat Pull Down exercise?

The pad should be set high enough to allow knee movement but with enough room for some heel lift off the ground, providing a 'give' as the bar goes back up on each rep.

How does the type of bar used affect the grip width in the Lat Pull Down exercise?

Different bars, such as a V handle or a neutral bar, will naturally dictate a narrower or wider grip. A straight bar allows for a grip width that is determined by aligning the elbow under the wrist, which is usually at the turn of the bar.

Why is it not advisable to grip the bar too narrowly or too widely during the Lat Pull Down exercise?

Gripping too narrowly forces more work onto the forearms, while gripping too widely shifts the focus away from the lats and onto the teres major muscle, which can detract from the intended muscle group being targeted.

What is the correct torso angle for targeting the lats during the Lat Pull Down exercise?

To target the lats, one should maintain an upright posture, as this mimics the pull-up motion and effectively engages the lat muscles.

How should the elbows be positioned to maximize the engagement of the lats during the Lat Pull Down?

The elbows should be tucked into the front pockets, flaring the lats and pulling in a more vertical direction to maximize lat engagement.

What is the target point for the bar during the Lat Pull Down exercise, and why is it important?

The target point is the upper chest. This ensures that the bar travels in the correct path, engaging the back muscles effectively and promoting proper form.

Why is the return of the bar to the top an important part of the Lat Pull Down exercise?

The return of the bar to the top, or the eccentric portion of the lift, applies a stretch to the lats, which is key for muscle growth and maintaining tension throughout the exercise.

What advanced techniques can be used to increase the effectiveness of the Lat Pull Down exercise?

Advanced techniques include pausing in the fully stretched position to apply tension and performing partial repetitions to increase intensity and muscle tension, especially when fatigued.

How can watching additional exercise tutorials, like the Hanging Leg Raise, benefit someone looking to improve their fitness routine?

Additional exercise tutorials provide detailed instructions and insights into proper form and technique, helping to prevent injury and maximize the effectiveness of each exercise.

Outlines

00:00

💪 Proper Setup for Lat Pull Down Exercise

This paragraph focuses on the importance of correct setup for the Lat Pull Down exercise to maximize its effectiveness. It begins by emphasizing the correct height of the pad to create the necessary leverage and counterbalance for heavy weights. The pad should be set so that there is contact with the knees but with enough room for slight heel lift, which is crucial for a deeper eccentric movement. The grip width is determined by the type of bar used, with a straight bar being the most common. The ideal grip is found by aligning the elbow under the wrist, avoiding too narrow or wide grips that could shift the focus from the lats to the forearms or teres major muscles. The paragraph also discusses the torso angle, suggesting an upright position for targeting the lats and a more leaned-back position for the upper back, with detailed advice on how to position the elbows and engage the back muscles effectively.

05:03

🏋️‍♂️ Advanced Techniques for Lat Pull Down

The second paragraph delves into advanced techniques to enhance the Lat Pull Down exercise. It advises on the importance of the return of the bar to the top, emphasizing the eccentric portion of the lift as a key to muscle growth. The paragraph suggests keeping the body anchored properly to create the necessary separation for the lats to stretch. For those looking to push their limits, the script recommends pausing in the fully stretched position to apply tension, which is a proven muscle growth stimulator. Additionally, it encourages the performance of partial repetitions to increase intensity and deliver more tension into the muscle, especially when fatigued. The paragraph concludes with a call to action for viewers to explore more exercise tutorials and subscribe to the channel for regular updates.

Keywords

💡Lat Pull Down

The 'Lat Pull Down' is a weight training exercise that targets the latissimus dorsi muscles in the back. It is considered one of the most effective and scalable exercises for back development. In the video, the focus is on performing this exercise correctly to maximize its benefits, whether for beginners or advanced trainees.

💡Scalability

In the context of the video, 'scalability' refers to the ability of an exercise to be adjusted in terms of difficulty to accommodate individuals at different fitness levels. The Lat Pull Down is described as highly scalable, meaning it can be performed by both beginners and advanced athletes by adjusting the weight and technique.

💡Leverage

'Leverage' in the script refers to the mechanical advantage gained by setting up the pulley system correctly. The pad's height is crucial as it provides counterbalance, allowing for the effective pulling of additional weight during the Lat Pull Down exercise.

💡Counterbalance

'Counterbalance' is the concept of offsetting one force with another to create stability or equilibrium. In the video, it is used to describe how the pad's position helps to counteract the weight being lifted, providing the necessary leverage for the exercise.

💡Eccentric

The 'eccentric' phase of an exercise refers to the lengthening of the muscle under tension as the weight is lowered. The script emphasizes the importance of extending into a deeper eccentric phase to maximize muscle engagement and growth during the Lat Pull Down.

💡Grip

The 'grip' is the way one holds onto the bar during the Lat Pull Down. The video discusses how the type of bar used influences grip width, with a V handle forcing a narrower grip and a neutral bar allowing a wider one. The correct grip is crucial for targeting the intended muscles effectively.

💡Teres Major

The 'teres major' is a muscle in the upper arm and shoulder area that assists in the movement of the arm. The script mentions that an overly wide grip can shift the focus from the lats to the teres major, which is not the primary goal of the exercise.

💡Torso Angle

'Torso angle' refers to the position of the upper body during an exercise. The video explains that the angle at which one leans back during the Lat Pull Down can affect which muscles are targeted, with a more upright position focusing on the lats and a lean-back position targeting the upper back.

💡Upper Back

The 'upper back' includes the muscles in the upper portion of the back, such as the trapezius and rhomboids. The video script discusses how adjusting the torso angle and elbow position can shift the focus of the exercise to target these muscles.

💡Eccentric Portion

The 'eccentric portion' of the Lat Pull Down is the phase where the bar is returned to the top position. The script highlights the importance of this phase for applying stretch to the lats, which is key for muscle growth.

💡Partial Repetitions

'Partial repetitions' involve performing part of a full range of motion, especially when fatigue sets in. The video suggests using partials to increase intensity and deliver more tension to the muscles, which can help push them to new growth potential.

💡Applied Tension

In the context of the video, 'applied tension' refers to maintaining tension on the muscles during the stretch position of an exercise. Pausing in the fully stretched position is suggested as a method to stimulate muscle growth effectively.

Highlights

The Lat Pull Down is identified as one of the best back exercises and is highly scalable.

Proper setup begins with the pad height to create leverage and counterbalance for heavier weights.

The pad should allow knee contact with room for heel lift to enable a deeper eccentric movement.

Grip width is influenced by the type of bar used, with a straight bar being the most common.

The ideal grip is found by aligning the elbow under the wrist for a natural pulling angle.

A narrower grip engages the forearms more, while a wider grip shifts focus to the teres major muscle.

Torso angle is crucial and varies depending on whether you aim to target the lats or upper back.

For lat focus, maintain an upright posture, while a lean back targets the upper back.

Elbow positioning dictates the muscle focus, with tucked elbows for lats and pulled back elbows for upper back.

The bar should be pulled to the upper chest, regardless of torso angle, to maximize muscle engagement.

Opening the rib cage facilitates elbow travel and better engagement of back muscles.

The return of the bar to the top is critical for applying stretch to the lats and promoting muscle growth.

Maintain hip stability and arm separation during the eccentric phase for optimal muscle stretch.

Advanced users can enhance the exercise by pausing in the stretched position to increase tension.

Partial repetitions can be used to increase intensity and deliver more tension into the muscle at fatigue points.

For a comprehensive workout, consider combining the Lat Pull Down with other exercises like the Hanging Leg Raise.

For a full workout program, visit athleanx.com and subscribe for regular updates.

Transcripts

The Lat Pull Down, possibly one of the best  back exercises you can do. It's also one of  

the most scalable, but you got to do it right.  Today, I'm going to show you how to do it,  

whether you're a beginner or advanced to get  the most out of every single repetition. And  

before you even grab a bar, it actually starts  down here at the pad and setting up the right  

height. Because this pad actually creates  the leverage that you need to give you that  

counterbalance to pull that extra weight down. As  a matter of fact, if you don't have this set up,  

try to lift more than 75% of your  body weight. Go ahead, I dare you.  

So how high should it be? Well, it can't be  high enough that you have enough room to move  

your knees up and down. What you want is to be in  contact with your knees, but enough room to have  

some heel lift off the ground. Because that heel  lift is going to give you some give as the bar  

goes back up to the top on every rep. Without that  give If it's down too far and your foot is flat,  

you don't have the ability to extend into a deeper  eccentric and you're going to want that.  

Now, when it comes to your grip, it's actually  going to be determined a lot by the type of bar  

you use. If you use a V handle like this, of  course you're going to be forced into a more  

narrow grip. If you use a neutral bar like this,  you're going to be having a wider grip. That being  

said, most of you are gonna be doing it with  a straight bar just like this. So how wide do  

you want to go? You can find it by actually  stepping yourself up to the bar and lining  

up your elbow underneath your wrist. Once you  find that angle, that's going to be your best  

natural pulling angle to be at. That's usually  going to happen right around the turn of the bar  

for most of us. If you go any narrower than that,  you're going to start to force more of the work  

to be done by the forearms and the muscles in the  forearm. If you force your grip wider than that,  

you're going to take the focus a little bit more  away from the lats and put it more onto a muscle  

called the teres major. It's a lat helper, but  again, it's a latch you're trying to build,  

so go for that perfect angle right here  in line with the elbow and wrist.  

So, now that your pad set and your grip right,  where do you go from here? Well, we got to  

talk about our torso angle because this is where  people screw it up. Are you supposed to be leaning  

back or are you supposed to be upright? Well, it  depends on what you're trying to hit. If you're  

trying to hit your lats, then you're going to want  to be as upright as you possibly can be. Because  

remember, this is sort of a substitution for the  Pullup that was too heavy for you to do, right?  

You're unweighting a portion of your bodyweight  with this exercise. If you want to shift the focus  

to your upper back, you're going to be allowed  to lean back more, so you pull the bar back more  

at an angle. If you're thinking more lats, then  think about front pockets. In other words, try to  

tuck your elbows into your front pockets this way.  And by doing that I'm actually flaring my lats but  

pulling more in that vertical direction. If I want  to get more of that upper back or mid back, then  

think about elbows pulling back. They're going to  wind up flaring out a little bit, but that's fine  

because you want to get that elbow back behind  the body if you want to optimize those middle scap  

upper back pulling muscles, even the rear delts.  But it's not enough to know what angle to pull at,  

you also want to know where you're pulling to. And  the good news is it's going to be the same point  

whether you're leaning back or doing it more  upright, and that is to your upper chest.  

If you're going to do this to hit your lats, guys,  you're not going to want to lean back to open up  

the upper chest. You're going to want to open up  the upper chest as you pull down. In other words,  

don't just bring the bar down towards you and  sink in, remember to attack that bar with your  

upper chest, lift your sternum up as you pull  down. That will effectively hit those lats again,  

getting those elbows tucked in front of your body.  If you're trying to hit more of that upper back,  

then what you're going to do is just do that  lean back but still target that upper chest. The  

reason why we do this is because opening up the  rib cage is going to allow the elbows to travel  

back behind the body more easily and to engage  those back muscles a lot more effectively. So,  

now you follow the steps, and you got the  bar to where it should be here on your chest,  

so you think you're good, right? Well, you're only  half good because the other half of the exercise  

is going to dictate how effective the exercise  is. Because this might be the most effective  

part of the exercise, and that is the return of  the bar to the top. Because the eccentric portion  

of this lift is going to apply that stretch to  the lats if you've done everything else right.  

That's going to key some new muscle growth. But it all starts back here having your knees  

anchored properly again under the pad. Because if  you start to use momentum or if your body is not  

anchored properly and you start to follow the bar  back up, you're not creating the separation that  

you need between the origin and insertion of  the lats to create that stretch, you're just  

allowing the hips to follow it. You got to make  sure you keep those two points as far apart as  

possible. Hips stay down, arm travels up and as  you get that stretch, go nice and slow because  

the slower you go here, the more tension you  apply, the better gains you're going to see.  

Now, if you're more advanced and want to squeeze  a little bit more out of the exercise, you can do  

that too and there's two ways to do it. The first  thing I'd like you to do is just pause in that  

fully stretched position. We know from the recent  work of Brad Schoenfeld that applied tension in  

the stretch position is a good key stimulator  for muscle growth. So, at the end of the rep,  

I talked about how important the eccentric is hang  out there for one or two seconds and a pause style  

and then go back down into your next repetition.  The next thing you can do is work your way to  

partial repetitions and I mean to, in other words,  perform all of your repetitions through full range  

of motion until you feel like you can't get  another full range rep. But don't stop just  

there because the intensity can go higher and  higher by performing whatever your lats will  

allow you to at this point. Meaning small little  partials, even a half a rep or a quarter rep,  

even an eighth of a rep. Whatever you can  do to get a little bit more range of motion  

without it becoming strictly based on momentum,  that's going to deliver more tension into that  

muscle, especially at that point of fatigue to  help to push it to new potential for growth.  

And just like that, you've got the perfect Lat  Pulldown. If you guys are looking for more of  

how to do certain exercises, make sure you watch  how to do a Hanging Leg Raise. It can be tricky  

if you don't know what you're doing. Also,  if you're looking for a full program, guys,  

we have them over at athleanx.com. Make sure you  click Subscribe and turn on your Notifications so  

you never miss a video when we put one  out. All right, guys, see you soon.