Lat pull down

[pumpitall]

hey guys just wondering how every one here do there pull downs?

pull down behind the neck or pull down to top of chest. should i alternate every few weeks?

i want to widen the back (lats) also want thickness.

my current back workout is :

Dead lifts
T-bar
Seated rows
Lat Pull downs
shrugs


Thanks for any info guys!

 

[craig]

I have the same question in order to build my lats. They are lacking

 

[fixxer]

Bent-over Barbell Row | IronOnline Health and Fitness Database

I pull down to top of chest. I don't do anything behind the neck just out of principle.

 

[Dragon70669]

I agree with Gixxer - Anything behind the neck for me causes undo stress on my shoulders.

 

[Lizard King]

Same as Gixx (minus the homo part)

Also, this is not a full body movement. I see some guys in the gym going WAY too heavy and using their whole body to swing the weight down.

Wide and slow.

 

[Ogre717]

^^^Agreed, wide and slow, to the chest, not leaning way back either. Concentrate the squeeze.

 

[silntrunin]

^^^Agreed, wide and slow, to the chest, not leaning way back either. Concentrate the squeeze.

Yep as pointed out above, but I would do these first in the workout when your strongest if width is your goal.

 

[JackD]

Yes, Wide and slow to the front of the chest with the back straight, but focus on contracting the back muscles during the pull, and hold the muscles on the way back up. Make a complete movement with the bar. And lastly, pick a weight that you can do 10 x till you get the form down. Super setting is also nice with this exercise.

 

[ketsugo]

hey guys just wondering how every one here do there pull downs?

pull down behind the neck or pull down to top of chest. should i alternate every few weeks?

i want to widen the back (lats) also want thickness.

my current back workout is :

Dead lifts
T-bar
Seated rows
Lat Pull downs
shrugs


Thanks for any info guys!

If you want to build then you need to do chins- Pulldowns are for people that are too weak to do chins, but there are ways to gain power. Do wide grips and close grips. If I do pulldowns its for a finishing move. To get a big strong back- Strive for heavy weighted chins- I tie 100 pound plates to my waiste
ALso barbell and dumbell rows - heavy 8-12 reps, I do rack deads too to emphasize the upper back.

Heres a 12 week thing I recently did:

Weeks 1-6
Hypers 3x 25
ALTERNATE : Barbell Bent Row – wk 1, 4 sets 8 reps 275/ wk 2, 4x 10 275/ wk 3 4x8 295
Wk 4 x10 295/ wk 5 3x 8 (315) / wk 6 3x6 (335) OR Wide Grip Chins- 12 reps with (100 plate)
1 arm dumbbell row 4x12(150)
Plate Loaded T-Bar 4x8 (270)
Lat Pull downs 4x10 12-15 ( 180)

WEEKS 7-12

Rack Deadlifts – wk 7, 4 sets 4 reps (405) / wk 8, 4x 5 / wk 9 4x6
wk 10 ^ weight 4x5 wk 11/ ^5% 4x6 wk 12 4x8
Low Pulley row 4x8 (350)
Plate loaded row 4x12 (270)
cybex Pull downs 4x10 - (410) or Dumbell Rows 4x 8 (200)

 

[ajdos]

I do both, but behind the neck I put emphasis on form not weight and get a good squeeze.
My bread and butter is still chins and deads.

 

[ketsugo]

ADJOS MADE GOOD POINT- I think more so than any other body part - you need to feel the squeeze and stretch to develop that connection, I think some guys, get discouraged as they feel these movements more for bis, when yeah you will, but really focus on the muscles of the back - at the same time - for you guys still wanting size to me bigger weight means bigger muscles, but not at the expense of being sloppy

 

[bybon]

Pull-ups, deads, and rows where its at.

I can only feel my lats on supinated close grip to chest on Pulldowns, so thats what I do.