Lat Pulldowns...

oHUTCHYo · 2 Jul 2009 at 13:38

Wide grip pull down and hit the back of your neck or pull down and hit the top of your chest...or both?

Ive recently dropped a lot of weight on lat pull down after realising I was being a complete prat and not keeping good form. I was basically pulling backwards as well as down, i.e. using momentum from my backwards pull instead of pulling down onto myself vertically, if that makes sense?

Im still doing that movement also, as a separate excercsie but with a close grip attachment which seems to be good for my biceps and lower back as opposed to lats. Thats what it feels like anyway.

tom_e · 2 Jul 2009 at 13:53

I prefer in front of the head, behind the head doesnt seem natural for my shoulders

Smit · 2 Jul 2009 at 14:01

I usually pull down to nearer my chest which feels more natural to me.

However, I see more people pulling it down to the back of their neck than I see to the chest

dun · 2 Jul 2009 at 14:13

They're 2 different exercises. There was a bit of a backlash against the behind the head pulldowns due to shoulder injuries but if you don't have any problems then they are quite safe IMO when done correctly.

Freefaller · 2 Jul 2009 at 14:19

They're a good "finishing off" exercise, but do WG/NG chins instead much more beneficial.

XeNoN89 · 2 Jul 2009 at 14:19

I do close grip pulldown and widegrip pullups.

Clipsey · 2 Jul 2009 at 14:38

To the chest - you are more at risk of injuring your shoulder pulling down to your back

fluffmct · 2 Jul 2009 at 14:52

XeNoN89 said:
I do close grip pulldown and widegrip pullups.

Why not close grip pullups?

A2Z · 2 Jul 2009 at 16:54

lat pulldowns are good

if you are too weak to do pullups and too lazy and fat to start training them and work your strength up

fallbayuk · 3 Jul 2009 at 14:09

Wide grip back of your neck pull-ups are doing it for me at the moment.

Pigeon_Killer · 3 Jul 2009 at 14:21

Lat pulldowns are an evil exercise. I base that on the fact that I can't do them

Do pull-ups either by yourself or assisted.

Trusty · 3 Jul 2009 at 14:45

I do wide and narrow pull ups and chin ups! Nails every part of the back. Then finish with some heavy compound moves. 7 Excersises = one buggered back!

T-nation put up a article about it recently, will try and find it!
Here:
http://www.tmuscle.com/free_online_article/sports_body_training_performance/best_of_back

jaybee · 3 Jul 2009 at 14:50

Occasionally I'll do behind my head, but normally down to the chest. Most people do down to chest when I see them doing it. My back/bi day is normally lat pull downs, deads, rows, pull ups, bicep curls.

Freefaller · 3 Jul 2009 at 14:55

T-Bar row and wg chins are an evil superset - I love 'em.

Lat pull downs are fine in front of chest, but remember the most important part of the movement is letting the bar move slowly up, it doesn't REALLY matter too much if you cheat a bit bringing the bar down to your chest as long as you're really controlled on the way back up.

Like all exercises, the eccentric movement is far far more beneficial and difficult.

matt100 · 3 Jul 2009 at 19:19

big signs appeared on the lat machines at my gym basically saying don't ever do it behind the head because there's serious risk of injury and actually research shows in front is better at stimulating your lats anyway.

no idea whether thats true or not but they believe it enough to plaster it all over the machine.

Pigeon_Killer · 3 Jul 2009 at 19:21

It's not a natural movement to pull it behind your head and can **** your shoulders.

mrthingyx · 3 Jul 2009 at 19:39

Chin/pull-ups for the win.

Stick a bergen full of weights on your back and you'll really feel it.

WantoN · 3 Jul 2009 at 19:40

Pigeon_Killer said:
It's not a natural movement to pull it behind your head and can **** your shoulders.

PK is right in that for many, it's not a biomechanically sound position. By pulling behind the head, you get no real benefit anyway, there's less rhomboid and lat involvement, and more biceps. I believe it also puts quite a strain on the rotator cuff (Infraspinatus?)

Ant :cool:

oHUTCHYo · 4 Jul 2009 at 08:18

Im really getting the form right now, I feel like I can isolate the area of my back when I pull and release. Im trying to twitch those muscles with every movement.

Ive stopped back of the neck and am concentrating on bringing it to the chest.

Pigeon_Killer · 4 Jul 2009 at 12:53

G4ORCE said:
Im really getting the form right now, I feel like I can isolate the area of my back when I pull and release.

I'm the complete opposite. Only ever feel them in my biceps despite trying them on and off for 4 years. Pull-ups and chin-ups on the other hand feel so natural in comparison so I don't know why I can't do them right