How To: Lat Pulldown | 3 GOLDEN RULES
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- čas přidán 4. 09. 2024
- The slightest change in your form can take the focus of this exercise our of your LATS and place more emphasis on your biceps and upper back. But after you watch this video you will know EXACTLY what to do to not only master the exercise, but build some serious muscle with it!
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Today we’re going to talk about the 3 golden rules for how to perform a lat pulldown properly. A lat pulldown is a great exercise that’s going to target almost the entire back, mainly focusing on width. However, you will also be involving other muscles in your back like your traps, rhomboids and rear delts, as well as the biceps to a degree. Keep in mind this article will only cover the OVERHAND grip version of the movement, and we will cover the UNDERHAND grip version in another article.
Golden Rule #1: Proper Elbow Positioning
You want to make sure that you’re pulling the weight down properly, so that you’re not only maximizing your pulling strength, but you’re also placing your shoulders in a position where they’re not compromised so that you don’t have to worry about shoulder impingement issues. What happens with most people with this movement, is they grab the weight and sit down, and while you are supposed to keep your chest up during the movement, what tends to happen is the weight comes down and the elbows go back. That’s not what you want to do, and you’re actually not going to feel that much mat engagement doing it this way.
The correct way to perform this movement is keeping your elbows slightly in front of you and then in-line with your hips as you pull down. This is going to give you MORE pulling power, so more strength to pull more weight, and it’s also going to place your shoulders in a position to where they’re not compromised and you won’t have to worry about shoulder impingement.
Golden Rule #2: Never Pull The Weight Behind Your Neck
You always want to pull the weight down in front of your body, and not behind your neck. Pulling the weight down behind your neck is unnecessary, as it can be dangerous for your shoulder joint, as well as your cervical spine. Proper form should have you pulling down in front of you until the bar touches your chest. Improper form will see you pulling the bar down behind your head.
What’s going to end up happening is you won’t be able to lift as much weight to overload your lats as much as possible. Remember how we just talked about how you want to keep your elbows in-line with your hips to really feel that stretching and tearing in your lats? Well, if you’re pulling the bar down behind your head, your elbows will be pulling backwards, which is not optimal for back growth. So skip behind the neck pulldowns, and just do them the regular way!
Golden Rule #3: Do Not Pull The Weight With Your Biceps
You want to pull the weight using as little of your biceps as possible, while trying to keep as much of the focus as possible on your lats. If you’re a beginner, this is a concept that might seem kind of weird to you, because you don’t quite have that mind-muscle connection (MMC) developed yet. However, there are some tricks that you can apply to the movement to develop that MMC, and for those of you who have already established a MMC, this will help you make it even stronger.
The next time you do a lat pulldown, instead of gripping the bar with your thumb wrapped underneath, I want you to put it on top. It might not seem like a big deal, but what happens mentally is that once you let go with your thumb and place it on top of the bar, you start to kind of visualize your hands more as just hooks that are in place to help you pull the weight down, as opposed to gripping and pulling as hard as you can with your hands. Once you have hooked the bar, you’ll sit down in place, and then visualize pulling the weight down with your elbows. If you’re able to do that, you’ll quickly see a difference in how your back is engaged. If you don’t believe me, do a regular set squeezing the bar as hard as you can with your thumb UNDER the bar, and you’ll feel it more in your biceps. Then put those thumbs on top, focus on pulling with your elbows, and you’ll feel it more in your back.
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The slightest change in your form can take the focus of this exercise our of your LATS and place more emphasis on your biceps and upper back. But after you watch this video you will know EXACTLY what to do to not only master the exercise, but build some serious muscle with it!
*PUSH, PULL, LEGS PROGRAM* - BUILD MUSCLE & STRENGTH! - muscularstrength.com/Push-Pull-Legs
Hey Prateek, I answered it now! I’m not on here 24/7 but you know i do my best to get to everyone, just got to be patient 😊
Wow, been doing them wrong for ages! Behind the neck pulldowns used to be the "BE all end all" of lat training.
Hey Scott, why havent you got any sessions about stretching in any of your videos?
A question with all lats and shoulder excercises, ¿should do scapular retraction?
ScottHermanFitness Should my biceps not get pumped when doing lat pulldowns? They get very pumped.
I like that his accent gets stronger over time just like we do
😂😂
HAAAA
Bar become "BAAA" xD
😂😂
Hahaha, he does a good job.
Golden Rule: HOOK THE BAH
🤣🤣🤣
Bro I'm dead 😂
Haha. Thanks man. Great comment I was just thinking about this.
😭
Who else is watching from the gym
me rn lol
Same
@@megal0nyx haha im watching to prepare for back and biceps later
Me lmao
literally me rnnn
I love that halfway through his accent just changes
i know right, felt like i was having a stroke
Is it Boston or Australian I’m so confused
Is it Australian?
Boston guys lol
Strongah, The Bah, Hahd
I’ve been lifting for three months consistently and I still forever have not felt that much of a burn in my lats until now. Thank you so much!
Oh my God, you just saved me. This whole time I pulling with my elbows back instead of putting my elbows in front of me.
Good stuff
thats what I am here for!
Same bruh
You da man🧔🔥🤟🏼
Great vid!!! Ty....I was doing 4x10 drop set....starting 85lbs, hurt the inside of my elbow grabbing the bar(locking my elbows) domt know the proper term in english but it hurt BAAAD. I wasnt doing it properly, had to watched videos over and over to learn it properly. Im at 175lbs now👏🏼. Train smarth. Anyone starting training ...my advise watch theses vids and take your take.🙏🏼
Same
1. 0:35 Elbow positioning
2. 1:31 Never pull the weight behind your neck
3. 2:36 Do not pull down the weight with your biceps
Thanks man I was in a hurry and hoped that I find this comment.
jcool291 4. Place your thumb on the rod not under it to feel connect the mind and the muscle
God bless you
Thanks buddy
@@Qwerjeg not necessary
solid and straight to the point. your an OG and underrated in the youtube fitness community
Thanks man, that truely means a lot 👏🏻
How is he underrated
Hes literally the first result wheb you search up lat pulldown 🤦♂️
I think it’s because the accent is like a scene from the movie The Town. And no one wants to hear it longer than a minute. The early vids were accentless. Longer and easy to watch.
original gamer
That feeling when you get a forearm pump from the lat pulldown: 🤡
Bro knows desert sand
Exactly
*HOOK THE BA*
BAAAAH!!
Thanks for the great vid btw
yumi lmao
The subtitles are fun
Lmao
I’ve only been doing this for a few weeks. I appreciate the tips on how to use proper form when lifting. I’ve definitely been doing the last pull down wrong. Because I never feel it in my last. My biceps seem to take all the work. I’m definitely going to incorporate the hook method on my next workout! Thanks Scott!!
My back don't fell right like this. Not saying video wrong it's helped to do exercises correct just If i turn round on my multi gym so much better as i have support on my back. Watching video so i do exercise correct as my back just has no support doing this way. I used do other way untill looked at the booklet on line and exercise for the mult gym. I don't want be doing the excerdise and see no difference. Very stressful where i live due tonoise why bought a multi gym. When i sit other way and use a shorter bar it actually fells better for me
"Squeezing the bah as hahd as you can"
I swear to god I tried to listen as I did the exercise but I ended up laughing
No wonder i was in pain: not doing pulldowns right. At least i know now. Thanks, bro!💪😀👍
Happy to help Maurice!
Man, this vid was really helpful, especially for a novice just starting out in the gym. It's really annoying when there are a bunch of self appointed personal trainers everywhere, teaching you the wrong stuff, videos like this help me make sure I'm doing it right. Thanks a ton, Scott!
I always found this movement a bit awkward, but that's because I was never shown how to do it properly. I avoided it for a little while, but since watching your videos (the VS series one as well) and making the adjustments you talk about, I have really begun to love this exercise and use it on almost every lat day session. Thanks Scott!
Nice Derrek! It always helps to be doing something properly to not only enjoy it but get the most benefits from it too!!
Great form and advice. I’m a 55 yo-Had cancer removal on back couple years ago so I need to do this right and move the tissue and muscle. Love all, short and to the point and the hook tip is key!
Damn!! I did lat pulldown yesterday. Now i have to wait until the next back day to try this tip out. It was absolutely helpful though, man. Greetings from Brazil!!
One whole week to get PUMPED for it! Haha. Oi Brazil!
You mean Bahhhhzil?
@@Natano-v4p LOL HHAHAHAH
current situation today. did this yesterday now im wondering if i pull my elbows all the way back or not
The hook hand thing helped a lot I just tried it, thank you very much
I'm 77 years old and been working out since I was in high school and after watching your video I realized I have been doing lat pull-downs wrong all these years!
Proud of you
Awesome
I tried what you said, hooked the bar, and focused on pulling my elbows back.. HOLY EFFING ISH!! Thanks for the tip!!
Female lifter here. I've been watching your videos for a few years now, and I really appreciate the way you break down and deliver information. Safe, science-based, practical, and accessible info. Thanks so much for the awesome work. 💪
Ight
4 years later and still so refreshing hearing these tips. No one is talking about this in 2022 and he gave some great unique ways to improve form here. Thanks Scott!!
Been struggling upping my weight on this one. I've watched other videos, but the first 60 seconds of yours fixed me right up. Cheers.
Tearing it up in the gym now using the tips I’ve learned from this. Thanks for the info. Really feeling that lat burn!
omg, I have developed nice abs and lats, all under your tube tutelage!, Scott, you aah da best!
Happy to help my bro!! Keep up the great work!
When all else fails, Scott’s videos prevails. My go to when I don’t understand how to perform an exercise correctly or when I think I’m doing an exercise incorrectly. Thank you scott.
Hook the bahhh
THA BAAAAH BRAH
Adrian I’m from Boston but no longer live there. Was thinking the same thing. I watch these vids not only for form but to hear the Boston accent
Great vid Scott-shoutout for the mad bawston accent!
damndirtyape that's cool, I'm from the Caribbean
I thought he was Australian
That hook hand trick was useful for me with pull ups, to shift focus away from my arms. Helped me get stronger and now I can do strict pull ups, though not that many as yet!
I’ve been having some trouble isolating my lat’s on pulldowns. Knowing elbow placement and going back to thumbs over the bar will definitely help. Thanks Scott!
You’re welcome! Here come the back gains!!! 💪🏻 You ready for my app and Cheat & Recover program coming this month?! muscularstrength.com/Full-Workout-Programs
Hook the baaaaaaa 💪
Tha BAAAAAAAH!!
Why didn't you hook the bar at the end ? When you done your last rep
taranvir sandhu he didn't hook the bar, he did hook THE BAAAHHH though
You gotta squeeze the baaaa as haad as ya can
StudentDriver me too
Super helpful and informative! I've been doing a lot of lat pulls in the gym lately and, while I may be a certified personal trainer, it's always good to have a refresher!
Even the subtitles say BA when you say bar :D
Lolol too funny!
“I want you guys to hook the baa” 😂 the Boston accent gets me every time
Respect to Scott for responding to EVERYONE!
Thanks Mark!! I do my best!!
Mahk
Morisa yes
Dude, you're a hero. I started with this 3-4 months ago and every time I have a question, I search it, and there's a good chance that one of the results is one of your videos. It's excellent to know that someone's got your back (heh) answering these questions and tips for us beginners. Thank you!!
Have been trying the thumb tip last few gym sessions. Crazy how much difference it makes on the lat engagement. Nice one Scott! 💪🏻💪🏻
'Focus on pulling down with your elbows' - best tip ever! This has changed everything!
I didn’t even realize I was doing the very first thing wrong. Thank you for addressing this and saving my shoulders in the long run!
Very good 5 minutes video. No extra bullshit science explanation, just pure quality advice with demonstration. Liked and subscribed!
Loved the hook analogy. It makes a great difference
You explained it really well and I finally understand how to do it right!
I definitely wasn't doing this right. Thanks for the advice dude!
Thanks man, the thumb positioning did the trick. I no longer feel my biceps activating at all.
Thanks Scott! I was sure missing the mind-muscle connection. In all, one of the best videos on lat pull downs on YT! Keep up the hood work.
👍
Wow, you just saved me! I’ve been pulling with my elbows back instead of keeping them in front of me all this time. Thanks for the tip
I might have been doing this exercise inte the wrong way. I am going to let my gymbudy check me on our next back-workout. Great vid btw!
It’s always good to get a second opinion! You can also post a video of your form in my forums and we’ll take a look! www.MuscularStrength.com/forum
I have to say that the production quality in this demonstration is fabulous! The microphone used is unintrustive, yet still clearly audible. The presenter does a fabulous job going through the script and does not make common presentation mistakes. The camera work is great. The outro is perfectly timed. This is how production generally should look like! So many CZcams channels don't get it like this. Good show! Also, the content in this video is quite helpful for me too, thanks! :D
Great advice and such a positive attitude. Thx, Scott!
Thanks man!! Hope you are having a great week!! You ready for my app and Cheat & Recover program coming this month?! muscularstrength.com/Full-Workout-Programs
This is definitely better than other youtube lat pulldown tuts
Bro, this really help me out a lot with my back workout. Really appreciate for the tips and the videos you make !! Even though this video might from a year ago but all these efforts and tips will never be old!!
This guy is great. Finally back in the gym after a long hiatus and your videos have been great in learning proper form and technique. Great job bud.
Your really helpful and explain workouts really well. Thank you for saving me from workout injuries!
Great instructions detail, key points and demonstration - thanks, Scott.
I thought I knew all I needed to know, thanks for demonstrating the key techniques.
I needed this video 24 hours ago when I did them yesterday in the gym!
Oh sorry! Haha. But you can use it for the next back workout 😁👏🏻
The hook thumb is genius. I felt the difference right away!
Thanks for the tips mate
Last tip is lit
I had a feeling that wrapping my thumb around the baaah would be kinda detrimental. In fact, I got to the point where I thought pulldowns weren't worth it, but I'm gonna try this next week on back day. Thank you, Scaaaaht! You earned another subscriber.
Your decent not so extreme physique makes me feel good about myself. I have been working out for 7 months and I can see myself with your physique soon naturally. Thanks a lot for setting up realistic standards for True Natty.
Well.. I have been training almost 20 years.. but I didn’t know everything I am teaching you guys haha. Keep us updated with your progress on my site!! www.MuscularStrength.com
Have you reached his physique yet?
@@lucamartini7442 No but I haven't been very consistent. I am pretty impressed with my back. My chest is my weak point. But I do look aesthetically pleasing(at least according to me). Check me out on instagram @mohithareja
@@techtipsyard2281 I just jecked out your Insta and i have to day that im impressed! I totally agree with you, awesome back, quite aesthetic, a little bit of lacking chest. But besides that dude, I think your pretty strong, (150×10) DL even though, at least I think so, you dont weigh that much! And your vegan, that's the way to go man! Just be consistent dude and you'll be on top of the game!!
Cheers from Germany:)
@@techtipsyard2281 and btw, what did you do for your lower lats? T
Your 3 Golden Rules videos are extremely helpful. Puts me on the road to perfection.
Very Impressive and informative...Thanks A LOT sir !!
You’re welcome! Thanks a lot for watching!
Placing my thumbs over the bar changed the stress point from my biceps to my back. It's a genuinely great tip!
Hey Scott, here's a video idea: Meal prep dos and don't, what's efficient and what isn't! Nice bulk btw! 😀
Thanks for the suggestion man! And thanks, been bulking on my Cheat & Recover program and it is going great! You going to try the program when it releases?! muscularstrength.com/Full-Workout-Programs
ScottHermanFitness Will do, thanks for the suggestion!
you do not understand how much this helped me, i’ve been doing it wrong for the longest time, thumb over..
When I am doing lat pull down, I always feel my back engage not enough. Especially with heavy weight. I tried thinking about elbow, but still I'm not sure if I use all my back or more arm at the time.
Still thanks for these tips!
I learned the great chest press posture at ur channel, it helps me to engage my chest more instead of my shoulder. Thanks!
Some of these small adjustments make BIG differences. Give it a shot!!
reduce the weight until the technique is right and then slowly increase the weight
Wow!! Never underestimate the thumb rule.....😉😉
The all powerful thumb.. haha.
Just made these changes mid set cause I felt my form was off, and straight away felt the difference. Thanks man
Great video man! I see so many people pulling behind their heads in the gym 😔 thanks for the tips!
Yeah big no-no!! Thanks for watching!
Hook, and visualizing the elbows was the trick...thank you
Going to implement the elbow technique during next workout.
Great!! You’ll feel a lot more back activation! 👍🏻
I’m gonna try this tomorrow. I’ve always activated my biceps while trying to do this which is why I never incorporated this in my workouts.
one of my favorite exercice, I'm at 170lb for 3 sets of 10 on that machine after a year and a half of going to the gym
Im very new to fitness and I definitely have been doing it wrong this whole time, now im doing it right, Thanks for the video!
This video taught me so much
#KnowledgeIsPower 💪🏻💪🏻
I had captions on by mistake and it most certainly said "hook the ba" lol Great video.
Mike Music so many different words for “bar” in the captions 😂 I was by, bottle, BA
Hook the baaaah... very helpful tho. Thanks, man
BAAAAAH! You’re welcome man!
Yet again after prowling through many vids I end up at Scott’s and it immediately is correct. Elbows in front over hips got it for me.
Pull the BAAAH
All your videos are gem! Simple, effective and full of tricks.
You explain a lot in a short time. Very helpful! Thank you, Scott!
got it hook the bah
That was so helpful! I've been struggling with my lat pulldown technique as I ALWAYS end up feeling it in my biceps. Im going to try it out this way today
I literally only subscribed because of how he says "baaahh"
Thanks man, helped out a lot. I wasn't really experienced with doing the lat pull down but now I feel comfortable doing so.
Plz give golden rules for t bar row plz
I will get there!! Planning to do a lot of these!
ScottHermanFitness thank you 😇
Great info and reminder about where our elbows should go. Too many times either by being lazy or fatigued, the elbows start going behind us and even laying back some instead of being upright 👍🏼
"how do you like those aaaahples?"
The only person for my go to exercise technique learning.
Hook da ba! Hey Scott. I'm Baaack. :) This helped me so I am leaving a comment.
Welcome back Robby! Hook that baaaaah real good man! You ready for my app and Cheat & Recover program coming this month?! muscularstrength.com/Full-Workout-Programs
Using hands as hooks and getting the power from the elbows... wow. I am finally doing these right and can actually feel it in my lats. Thank you! Liked and subbed.
Outstanding tips and video!!! I had no idea that I'd been doing these wrong after all these years. For your personal preference, do you think these are better and more effective than pull ups? Or do you think pull ups are better and more effective?
Pull-ups would be king but these are awesome lat builders too!
ScottHermanFitness Right on! Thanks man. Oh hey, I finally had just put together my very own profile on your site muscularstrength.com a few days ago and am gonna try to update and get under way with new routines shortly! 👍💪
Awesome man!! Look forward to seeing your progress!
ScottHermanFitness Yes sir!!! 👌👍
@@hathlete4ever916 hows ur gains now?
I'm brand new to the gym (week 7). Your videos are the best I have seen. Short and to the point. This is also the first time in my life I took the time to comment on a youtube video. Excellent work you are doing!
I pretty much was afraid I was doing these wrong but your video helped me realize I was doing them right all along lol. thanks.
Haha great! Better to be safe than sorry! 😊 You ready for my app and Cheat & Recover program coming this month?! muscularstrength.com/Full-Workout-Programs
I'm glad he addressed when the weight is heavier than you are great foresight man
When I read perfect form on the thumbnail, i only thought of cell xD
Hahaha a true DBZ fan, I love it. You subscribed to my OhTheHermanity channel? Lots of DBZ content on there!
Could never feel this actually target my back until doing these tips in this video. The elbow positioning was the key. Thank you
#SQUAAAAAAAAD 🔥 Internet was down bro ☹️️ You know I was gonna be one of the first to be here if my internet worked! 💪
It’s all good bro!! Thanks for checking in!! 😁😁
ScottHermanFitness My pleasure bro! Your videos are very helpful! 🔥
Scott your videos are the best on CZcams, seriously. Thank you sir.
Soooo. Working out for the first time in a year is hard. Any tips for some good sets with reps. Not doing diet yet.
Well.. if anything I would diet first because if your diet is junk, your training will be pointless.
But I’d also suggest PPL for getting back into it. There’s one on my site if you want to try it - muscularstrength.com/Full-Workout-Programs
Bro this straight helpped me a ton! I already new the hook hand trick and the elbo pull trick but i totally did not know what forum to be in. How to sit, shoulder position, ect. Thank you brother!
Are you from australia and moved to america? Your accent says so
No, he's likely from Boston. They say "r" words like that.