Everybody does these thinking the wider the grip, the more lat activation. That is a myth. That is just one part out of the 4 keys and 2 tips in this video. Watch and it will dramatically improve your lat pull down knowledge.. 1) Machine adjustement. 2) Hand positioning. 3) How far back do you lean. 4) Where bar is at end of rep. Instagram: https://www.instagram.com/gains_masters/. facebook: https://www.facebook.com/GainsMasters/
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For more exercises: http://bbcom.me/ZML9cG. Add this wide grip lat pulldown exercise to your back workout! Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.. Repeat this motion for the prescribed amount of repetitions.. Variations: The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.
The fastest way to get a wider v-taper back is to focus your attention on the muscles in the back that contribute the most to width. In this video, I’m going to show you the best back exercises you can do to build up your lats, teres major and teres minor in order to get the widest back possible. We are breaking out the science here to get you the best results you can from your workouts.. First, it always helps to look a bit at the anatomy of the muscles you are trying to develop. In the case of back width, the three that have the greatest impact are the latissimus dorsi, teres major and teres minor. Odds are, you may have been focusing a pretty good amount of attention at developing your lats but have you ever stopped to think what you should be doing for those other two muscles.. The truth is, if you want to build a great v-taper back then you need to look at the best ways to train all of these muscles. The good news is, all it takes a few small tweaks to exercises you may already be doing to shift the focus of the workload onto either of these three muscles. When you see just how easy this is to do you won’t feel overwhelmed at all and will be excited to go try some of these small exercise tweaks right away.. First, let’s talk about the lat pulldown machine. Actually, this machine is a little misnamed since you can preferentially train more than just the lats here. That said, if you want to hit the lats the most you want to be sure to perform an underhand pulldown or a rocking pulldown. The key here is that you want to get the elbows out in front of your body as far as possible to place a greater stretch on the lats. Also, as you pull down, each of these exercises will give you the best chance to keep your arm tightly adducted to your side to maximally activate the lats.. If you wanted to shift the focus to the teres major all you have to do is take a much wider, overhand grip on the bar and do a pulldown. This takes away some of the lat favorability of the exercise and shifts the load more to the muscle you are trying to develop.. By attaching a rope to the pulldown machine you can incorporate external rotation at the shoulder and do a better job of recruiting the teres minor (a rotator cuff muscle) to perform the exercise. The name of this exercise is the face pulldown, and it’s a fantastic exercise for building up the complete va taper of your back.. Keep in mind, all of these variations can help you develop a wider back and all of them can be performed on a pullup bar if you don’t have access to a lat pulldown machine.. Additionally, you can target the teres major with a landmine setup as shown in the video. Once again, remember to keep your elbow out wide away from your torso and position yourself perpendicular to the landmine olympic bar setup. Want more lats? Just step to the side of the bar and pull it up parallel and tight to your body and you’ll shift the focus instantly.. Finally, the one arm hi pulley row is a great way to place the lats on tremendous stretch and take them through their full range of motion. This may be one of my favorite ways to build a wider back. Shift the attachment to a rope handle and perform the tried and true face pulls and you’ve just added another exercise to your teres minor building arsenal.. The key to building a wider back is to understand which muscles you want to focus your efforts on and which back exercises to the best job at getting the job done. Here I’ve just shown you quite a few options to do that. If you’re looking for a complete program that will help you to put the science back in all of your workouts, be sure to head to the link below and check out the athlean-x training system best suited to your current goals.. For more back workout videos and the best science based tips for building a wider v taper back, be sure to subscribe to our channel using the link below and turn on your notifications so you never miss a new video when it’s published.. Get Jacked in 90 Days http://athleanx.com/x/my-workouts. Subscribe to this channel here http://youtube.com/user/jdcav24
Wide-Grip Pulldown This exercise will work your lats.. Mount a pull-down machine that has a wide bar attached to the pulley. Be sure to adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.. Grasp the bar, palms facing forward.. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.. Hold the contracted position for a moment while squeezing your shoulder blades together. As you do this, slowly raise the bar back to the starting position. Inhale as you do this.. Follow Tristan on Instagram: @tristan_james_lmt. http://bit.ly/2rFadHa. Be sure to like and subscribe to our YouTube channel for tons of top-tier fitness content! . You can also follow us on all of our social media outlets for tons of regular updates, special promotions, sales, and full access to our expert-level fitness knowledge! . Facebook. http://bit.ly/29XlcET. . Instagram: @blackstonelabs. http://bit.ly/2oIzCwn. . Instagram: @bslmuscleboys. http://bit.ly/2qXjsk6. . Snapchat: blackstonelabs. http://bit.ly/2qXn1GR. . Twitter: @BlackstoneLabs. http://bit.ly/2qlcxiC. . https://blackstonelabs.com/. . Peace out bye.
Add this wide-grip lat pulldown exercise to your back workout! â–º Shop Bodybuilding Signature Supplements: https://bbcom.me/2NJsLQp. â–º All Access 7-Day Free Trial: https://bbcom.me/2CiqlCW. â–º Subscribe: http://bit.ly/2DK5lGD. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.. Repeat this motion for the prescribed amount of repetitions.. Variations: The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.. =Â= | Follow Us |. â–º Twitch: http://bit.ly/2q1dttE. â–º YouTube: http://bit.ly/1RSJFa4. â–º Facebook: http://on.fb.me/1lomhpr. â–º Instagram: http://bit.ly/1LzBxab. â–º Twitter: http://bit.ly/1RSJQlL. â–º Google+: http://bit.ly/1NRe8qu. â–º Pinterest: http://bit.ly/1OOZgY4. â–º Spotify: http://spoti.fi/1NRebm0. . We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.
Wide Grip Lat Pulldown A Complete Guide & Form Tips. The wide grip lat pulldown is an excellent exercise for building back width. This movement is a vertical pulling exercise commonly placed on back days (if following a traditional bodybuilding split) or pull days (if following a push/pull/legs split). How to do Wide-Grip Lat Pulldown: Step 1: Position yourself at a lat pulldown machine so that your thighs are under the leg pads.
Step 2: Grasp the bar with your arms fully extended, palms facing forward, and your hands wider than shoulder width apart. Step 3: Curve your back approximately 30 degrees and protrude your chest. This is your starting position.
Grab the pulldown bar with your palms facing forward at a grip outside of shoulder width. Place your knees under the knee pad and sit down. From this position, arch slightly at the upper back so that your chest is sticking out slightly.
Next, depress and retract your scapula to lock your shoulder blades in place. Sit on a bench facing an adjustable cable machine with a lat pulldown bar positioned on a high setting. With your back straight, grab the bar with an overhand grip, your arms fully extended and your hands about twice shoulder-width apart. Pull your shoulder blades down and back, bringing the bar to. To perform a proper lat pulldown (like the one pictured above), execute it by: Starting Position. Grasping the bar with a closed, pronated grip.
Note: if the bar is entirely straight, use a grip that is wider than shoulder-width and spaced evenly on the bar. Sit on. The Standing Front Lat Pushdown is one of the best back exercises you can do to develop this powerhouse muscle! Standing Front Lat Pushdown.
1. Wearing your lifting grips, stand in front of the lat pull down machine and grasp the bar with an overhand grip slightly wider than shoulder width apart. 2. Most trainers will tell you to do a lat pulldown with a wide grip. At some point in their trainer gestation, they must have gotten out some crayons and construction paper, drawn a stick man, and figured that since the lats form a V, so must the arms when doing a pulldown.
Hence the wide grip. How to: To correctly perform this exercise, have a dumbbell in each hand and stand with your feet shoulder-width apart. From here, bend forward at the hips until your torso is at a 45* angle. Make sure you keep your core engaged, as well as maintain a neutral spine and neck to support your lower back. The Correct Way to Do Lat Pulldowns with Perfect Form Duration: Shredded and Sexy Wide Grip Lat Pull Down Duration: Wide Grip Lat Pulldown | A Complete Guide and Form Tips.
Here are 3 unusual tips to optimize your lat pulldown form, so that your lats get the best exercise possible. TIP #1: STOP GRIPPING SO WIDE! Never grip any wider than your elbows can go.
List of related literature:
VARIATION #1 VARIATION #2 Wide-Grip Lat Pulldown Underhand-Grip Lat Pulldown Use an overhand grip that’s about 11/2 times shoulder width.
The precise way that the pulldown movement affects the lats is determined by the angle you are working at, how wide apart your arms are, and whether you are pulling down in front or to the rear.
For the first back routine in the off-season program, I start with close-grip pulldowns for the lower lats then follow with chins to the front for the width of the lats.
Using a wide grip (see photo), pull yourself up until your chin is over the bar; lower the body slowly and give the lats a good stretch on the way down.
from Arnold by Arnold Schwarzenegger, Douglas Kent Hall Simon & Schuster, 1977
Lat Pulldown Starting Position Grasp the bar with a closed, pronated grip wider than shoulder-width.
Once you find your ideal stance, set up with the bar touching your shins (or very close to your shins), hinge forward from your hips, externally rotate your hips as you descend (turn your knees outward), and form your grip on the bar.
Hey Jeff, been following for awhile now and really love your channel. I do alot of low seated cable rows and haven’t seen you talk about those or the pros and cons of? Maybe I missed em? Any thoughts? I have a small home set up and these are just convenient for the time and space i have. Thanks in advance!
I read plenty of great reviews on the net about how Fenoboci Diet Plan (just search it on google) can assist you lost lots of weight. Has any one tried using this popular weight loss secrets?
Stretching the arms at the top like the video shows just overly stretches the shoulder rotator joints. I prefer to never lock out my arms as it doesn’t give me that much more activation on the lats, and it just makes the shoulders work more and increases the risk of injury. A shorter range of motion keeping the tension on the lats is the key to building your back as well as guaranteeing longevity in the gym.
if you people need to get ripped a lot faster without spending a single another minute in the gym, then you really want to keep an eye on this video tutorial COOK46.COM
Come live with me and be my love, And we will all the pleasures prove.
Sickening tutorial, I wonder how many times he had to tell M’Lord how to do a proper Pulldown, before getting frustrated and letting Janoy stick with that freaky form of his
NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! https://giveaway.athleanx.com/ytg/wider-back-fast
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Hey Jeff, I just want to say thank you so much for these videos. They helped me alot. I was a 6ft 5 192 pound guy, and I decided I wanted to change my life and get completely bulk. I tried all these online videos, and none of them seem to work, and then I saw your chest workout video, and you went into depth about everything, and I’m starting to body build. I’m now at 220, and I’ve never been happier. Thank you so much for changing my life. Keep up the awesome work:)
I read loads of superb opinions on the internet about how exactly Custokebon Secrets can help you lost crazy amounts of weight. Has anyone tested out this popular fat burn secrets?
Jeff is just a pure freak of Nature remarkably incredibly fit at his age which is astounding not to mention this mans Christmas tree on his lower back, his boulder shoulders and proportionately big arms all tied in with his insane core strength.
So if you’re going to translate this to pull-ups, for the lower lats, the bar has to reach near your chest, and the pulling motion has to be forward and downwards, right? And then for the teres major, a wider grip, then forward and downwards, right?
at 5:18 you say sit back and create more distance as you have a more upright posture to target the lat more. Would you say this same position carries over to a barbell row, and that a more upright position is targeting the lats more?
Jeff I used yesterday some of the lat exercises you’re showing here, and I feel today like there were areas of my lats I have never trained before. Great teaching as always thanks man!!!
lmao i feel like an idiot now. i always grip the bar way out at the end. i mean i visualize the stretch and contraction and i feel it but maybe i would feel it better with a narrower grip. i’ll try it out. thanks chris.
Hi Jeff, I expect you can answer me in the minute 3:30 you use an accesorie to pull with both arms, but I am searching another one that is like a triangle, two little grips in neutral position united to one that can be connected also like the first one I mention
i have been trained for 8 years..and my biggest problem was did not have latssimus dorsi…it was confused me…now, the problem get fix after i watched this video…thanks a lot JEFF…you are the man….you have a big fans from indonesia, NOW….
Key thing Chris missed that I’ve learnt from working out. For the lat pull down try to flex your lats throughout the whole movement. That’s what most form vids miss out on and what I didn’t properly do either. During a lift, flex the muscle throughout the movement to hit the muscle more effectively.
Thank you for demonstrating different methods of the same exercise. So helpful when you don’t have a pull-down bar. Just having a barbell and a weight will get it done!
I just fastened a beefy hook (boxing bag roof mount) in my ceiling and attached rubber bands to it. I’m just a beginner but it worked like a charm for different pull down exercises:) Just a tip for anyone else with limited space/economy:) WARNING. If anyone does this. Please make sure it can support the weight that gets put on it. it’s kinda like a slingshot on steroids aimed at your head so if that hook lets loose… not good. maybe even fatal…
My favourite exercise of all. My lats are beginning to really spread after doing these for a couple of months. I don’t like how in these instructional videos they’re all super-strict form (for safety reasons), when in reality there are better ways to do them. For example, you’ll find most/if not all pro bodybuilders actually bring their body back a bit and do not leave it stationary when bringing the bar down. It’s OKAY to have momentum.
I watch a lot of your videos and really take your advice I started using a close grip movement you performed. on the lat pull down machine and it’s very effective but it’s starting to bother the left shoulder and I’m not going very heavy what other exercise can give the same results
this is good!! I just got out jail… did nothing but bodyweight exercizes… but now I use a gym and thanks to your tip I am getting better at this movement…..:)
It’s gonna take years? Nah, I just started doing lat pull downs two months ago and I started doing wide right away. I was at 100-115 about 6-8 reps. Now I’m 160 doing 10 reps. Just gotta check back my form again though on how far back I go angle wise.. Not sure if I do 45 or a little more.
But then again, I’ve been doing heavy on DB rows and I do a lot of chins for a little over 3 years now, so I”m sure that factor sin..
Hey Jeff, been following for awhile now and really love your channel. I do alot of low seated cable rows and haven’t seen you talk about those or the pros and cons of?
Maybe I missed em? Any thoughts? I have a small home set up and these are just convenient for the time and space i have. Thanks in advance!
Is Custokebon Secrets helpful to lost tons of weight? We’ve learn many good things about Custokebon Secrets (just search it on google).
I read plenty of great reviews on the net about how Fenoboci Diet Plan (just search it on google) can assist you lost lots of weight. Has any one tried using this popular weight loss secrets?
Stretching the arms at the top like the video shows just overly stretches the shoulder rotator joints. I prefer to never lock out my arms as it doesn’t give me that much more activation on the lats, and it just makes the shoulders work more and increases the risk of injury. A shorter range of motion keeping the tension on the lats is the key to building your back as well as guaranteeing longevity in the gym.
if you people need to get ripped a lot faster without spending a single another minute in the gym, then you really want to keep an eye on this video tutorial COOK46.COM
Come live with me and be my love, And we will all the pleasures prove.
It Coath Tristan!
Sickening tutorial, I wonder how many times he had to tell M’Lord how to do a proper Pulldown, before getting frustrated and letting Janoy stick with that freaky form of his
NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!Â
https://giveaway.athleanx.com/ytg/wider-back-fast
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Hey Jeff, I just want to say thank you so much for these videos. They helped me alot. I was a 6ft 5 192 pound guy, and I decided I wanted to change my life and get completely bulk. I tried all these online videos, and none of them seem to work, and then I saw your chest workout video, and you went into depth about everything, and I’m starting to body build. I’m now at 220, and I’ve never been happier. Thank you so much for changing my life. Keep up the awesome work:)
I read loads of superb opinions on the internet about how exactly Custokebon Secrets can help you lost crazy amounts of weight. Has anyone tested out this popular fat burn secrets?
Jeff is just a pure freak of Nature remarkably incredibly fit at his age which is astounding not to mention this mans Christmas tree on his lower back, his boulder shoulders and proportionately big arms all tied in with his insane core strength.
So if you’re going to translate this to pull-ups, for the lower lats, the bar has to reach near your chest, and the pulling motion has to be forward and downwards, right?
And then for the teres major, a wider grip, then forward and downwards, right?
at 5:18 you say sit back and create more distance as you have a more upright posture to target the lat more. Would you say this same position carries over to a barbell row, and that a more upright position is targeting the lats more?
Jeff and would have been nice if you would have flex your lacks it seems I don’t have any control to pop them out. Great video 4 star lol
Can you make a video for women on what exercises NOT to do so we can avoid this wider back.
Orrrr I’ll just watch this and avoid these exercises
Jeff I used yesterday some of the lat exercises you’re showing here, and I feel today like there were areas of my lats I have never trained before. Great teaching as always thanks man!!!
lmao i feel like an idiot now. i always grip the bar way out at the end. i mean i visualize the stretch and contraction and i feel it but maybe i would feel it better with a narrower grip. i’ll try it out. thanks chris.
Hi Jeff, I expect you can answer me in the minute 3:30 you use an accesorie to pull with both arms, but I am searching another one that is like a triangle, two little grips in neutral position united to one that can be connected also like the first one I mention
i have been trained for 8 years..and my biggest problem was did not have latssimus dorsi…it was confused me…now, the problem get fix after i watched this video…thanks a lot JEFF…you are the man….you have a big fans from indonesia, NOW….
Key thing Chris missed that I’ve learnt from working out. For the lat pull down try to flex your lats throughout the whole movement. That’s what most form vids miss out on and what I didn’t properly do either. During a lift, flex the muscle throughout the movement to hit the muscle more effectively.
If my arms and shoulders fatigue before I’m getting a really good effect on my lats. What mite be the main thing I am doing wrong?
Thank you for demonstrating different methods of the same exercise. So helpful when you don’t have a pull-down bar. Just having a barbell and a weight will get it done!
1:25 Underhand Pulldown
1:55 Rocking Pulldown
3:00 Wide Grip Pulldown
3:45 Face Pulldowns
4:30 Meadows Row
5:00 Landmine 1-Arm Rows
5:45 1-arm hi pulley row
6:30 Face Pulls
7:10 W Rows
I see a lot of people pulling straight down… In fact most people at gyms that I have been to do that.. I thought I was doing this exercise wrong
I just fastened a beefy hook (boxing bag roof mount) in my ceiling and attached rubber bands to it. I’m just a beginner but it worked like a charm for different pull down exercises:)
Just a tip for anyone else with limited space/economy:)
WARNING. If anyone does this. Please make sure it can support the weight that gets put on it. it’s kinda like a slingshot on steroids aimed at your head so if that hook lets loose… not good. maybe even fatal…
My favourite exercise of all. My lats are beginning to really spread after doing these for a couple of months. I don’t like how in these instructional videos they’re all super-strict form (for safety reasons), when in reality there are better ways to do them. For example, you’ll find most/if not all pro bodybuilders actually bring their body back a bit and do not leave it stationary when bringing the bar down. It’s OKAY to have momentum.
I watch a lot of your videos and really take your advice I started using a close grip movement you performed. on the lat pull down machine and it’s very effective but it’s starting to bother the left shoulder and I’m not going very heavy what other exercise can give the same results
this is good!! I just got out jail… did nothing but bodyweight exercizes… but now I use a gym and thanks to your tip I am getting better at this movement…..:)
Your explanations are always so concise and straightforward. None of that elliott hulse 9 minute shit explaining the simplest stuff.
It’s gonna take years? Nah, I just started doing lat pull downs two months ago and I started doing wide right away. I was at 100-115 about 6-8 reps. Now I’m 160 doing 10 reps. Just gotta check back my form again though on how far back I go angle wise.. Not sure if I do 45 or a little more.
But then again, I’ve been doing heavy on DB rows and I do a lot of chins for a little over 3 years now, so I”m sure that factor sin..