Pulldowns done properly to really hit the lats

[chris mason]

This is a video of me doing pulldows from today. The exercise works primarily on the muscles of the upper back, biceps, and forearms. Please note the body positioning - leaned back a bit with a strong arch and a puffed-out chest. This helps to focus the movement on the large muscles of the lattisimus dorsi (lats). The "curl" grip places the biceps in a stronger position and is easier on the shoulder joints (those with shoulder problems should this grip and others can use it for variety).

Video

[Behemoth]

Chris you are one big sumbitch

[RFabsik]

Good to see you in the gym. How is the tri doing?

On another note, in your vid, rep speed is controlled but aggressive. What's your take on slower reps for assistance work?

[chris mason]

My speed really depends on the muscle group and exercise. With pulldowns I get such a good initial pull that the bar will literally bounce off my chest with the lighter sets. I'm for a moderate pace with most exercises.

The tricep is getting better slowly. Hit 245 lbs x 10 for close grip today which is a recovery PR (certainly not an overall PR).

[chris mason]

Chris you are one big sumbitch

Thanks .

[Invain]

It's funny how the guys you'll see preaching strict form with pull downs, sitting up straight and using a slow controlled pull, usually have shit backs with no lats.

I lean back pretty much like you do. I feel it hits my lats a lot better in that position.

[D-RAS03]

Awesome video. I going to switch my pulldowns to the way your doing them.

[Behemoth]

It's funny how the guys you'll see preaching strict form with pull downs, sitting up straight and using a slow controlled pull, usually have shit backs with no lats.

I lean back pretty much like you do. I feel it hits my lats a lot better in that position.

x2, and even worse when people think there is no leeway with bb rows.

[K Y L E]

I rarely do pulldowns but I tried the slight lean back pulldowns today after I did my 5 sets of BB rows and I was pulling more weight with more intensity. Thanks for reminding me the pulldown exists.

[D-RAS03]

x2, and even worse when people think there is no leeway with bb rows.

Care to say more on the leeway with BB rows? I always try and stay in perfect posture. Eventually the weight got to heavy and I switched to cable rows.

[D-RAS03]

Hey Chris what supplements do you take? Just curious.

[chris mason]

Nitrean or Nitrean+, RESULTS, Creatine 500, and Fish Oil are every day. I will use BCAA+ at times when my caloric intake is down or pre-workout. I use AXCEL when I want a good stim.

[D-RAS03]

Nitrean or Nitrean+, RESULTS, Creatine 500, and Fish Oil are every day. I will use BCAA+ at times when my caloric intake is down or pre-workout. I use AXCEL when I want a good stim.

Why RESULTS and Creatine 500?

[Bosch232]

The "curl" grip places the biceps in a stronger position and is easier on the shoulder joints (those with shoulder problems should this grip and others can use it for variety).

Would this also apply to wide grip bodyweight pull ups?

[chris mason]

Why RESULTS and Creatine 500?

Because it doesn't cost me anything so I take an extra 5g of creatine. It probably does next to nothing for me (the extra 5g).

[chris mason]

Would this also apply to wide grip bodyweight pull ups?

It depends on how wide as the angle gets odd and your forearm gets contorted, but if not too wide then yes.

[Beast]

Did these today after watching your video. I enjoyed them.

[FearFactory]

Fucking wow...

I tried this style today and my lats have never been so swollen after a workout in my life. Amazing tip for sure.

[chris mason]

Glad you guys like them. My lats have always been a strong point for me from a bodybuilding perspective. What I have found over the years is that those with poorer heredity for big lats also have a tendency not to use them properly when exercising them. In other words they lack that "mind-muscle" connection. For every lat movement there is a way to position the body to involve them to the greatest degree possible. Some people do it naturally, some need to be taught.

[joey54]

Glad you guys like them. My lats have always been a strong point for me from a bodybuilding perspective. What I have found over the years is that those with poorer heredity for big lats also have a tendency not to use them properly when exercising them. In other words they lack that "mind-muscle" connection. For every lat movement there is a way to position the body to involve them to the greatest degree possible. Some people do it naturally, some need to be taught.

VTFU

[Meat_Head]

Anyone who has access to it also might want to try the Hammer Strength iso-lateral pulldown. It's an absolutely incredible machine, set on a curve which shifts the stress to the lats. 2 or 3 high(er) rep sets are a great way to finish off a back workout.

[Behemoth]

Anyone who has access to it also might want to try the Hammer Strength iso-lateral pulldown. It's an absolutely incredible machine, set on a curve which shifts the stress to the lats. 2 or 3 high(er) rep sets are a great way to finish off a back workout.

x2. HS iso-lateral pd is an awesome machine.

[Wingman]

Chris what do you think is better for your lats pull ups or pulldowns? Also can you do them both in the same day? or one on tuesday and lets say friday?

[chris mason]

Chris what do you think is better for your lats pull ups or pulldowns? Also can you do them both in the same day? or one on tuesday and lets say friday?

Do you mean purely for development? If so, I would say pulldowns because you can more fully focus on working the lats with them. In other words, it is easier to control the pulldown.

[Behemoth]

Care to say more on the leeway with BB rows? I always try and stay in perfect posture. Eventually the weight got to heavy and I switched to cable rows.

Your lower back will never be able to keep up with the weight that your upper back can move with a barbell row if you stay parallel. Stand more upright, if necessary and train the upper back to the movements potential or stay low and forgo the potential of a great upper back movement in lieu of isometrically training the lower back in an insufficient manner.

Chris what do you think is better for your lats pull ups or pulldowns? Also can you do them both in the same day? or one on tuesday and lets say friday?

I know you asked Chris but I'll x2 what he says below. I'll take pulldowns over pullups any day for the mere reason that I do not have to worry about my bodyweight and/or added weight moving or swinging around during the movement, and therefore can focus much more on the muscles that I'm using an overhead pull to train.

Do you mean purely for development? If so, I would say pulldowns because you can more fully focus on working the lats with them. In other words, it is easier to control the pulldown.