Activate Your Lats When Doing Pulldowns

A lat pulldown mistake is flaring the elbows to the sides. This happens when you focus on pulling towards your neck rather than your chest. When you do pulldowns like this it minimizes the activation of the lats and shifts the emphasis towards biceps and upper back. What you want to do instead is tuck in your elbows and focus on pulling towards the upper chest to get the maximal amount of lat activation.

[@duncanmcgowan5542]

People who looked this up while in the gym
👇

[@crazydeadcandy-live1221]

Me

[@nikhilshankar8350]

Fr

[@nc_scoft8091]

literally me rn

[@vlaca6630]

bruh

[@jacobgarcia9175]

While turning down my screen brightness too

[@imnotrudd]

I was questioning myself in a while why i feel mt triceps more than my back in lat pull down 💀💀💀

[@halpis3975]

u might be pulling the bar too low. Try pulling to bar to your upper chest and not lower than that

[@No-jr8dx]

Your tris are a weak spot or really tight. One of your TRIcep heads connect at the scapula

[@DCfreerunner]

Because your elbows are too close together. Flaring them activates your back more. Watch any other video on this.

[@saviourr3039]

How the fuck did you manage that? Thats actually impressive

[@i2a7-of2ju]

I dont feel anything before i felt tricep but now i dont even feel my tricep ive tried all this strategies but i still dont feel shit

[@hubianhubhub6397]

Keep in mind the "wrong" from can still be used for an upper back workout.

[@pranavgaonkar8660]

Nothing's wrong, it's just relative

[@positivevibesrfc]

I feel confused about the elbow tuck part.

[@apun9307]

I did the elbow thing wrong for so long. I can finally feel the proper muscles being used

[@naimahamimou]

😂

[@WindofGust]

"Blah blah blah masculinity masculinity masculinity BRO"

[@exhaustedgamer.7248]

I don’t get it tho

[@mlchael7267]

@@exhaustedgamer.7248 Drive your elbows down towards your hips, don't let them go backwards (behind your back), or out at any kind of angel

[@mlchael7267]

@@WindofGust What

[@kcajffoc8265]

I’ve been doing it wrong this whole time lmao

[@i2a7-of2ju]

Even right way i dont feel shit help

[@myiphone1198]

Instantly noticed thank you 🙏

[@timothybanks6940]

Now I know more about the pull-down, Thank You.🔥💯👍🏼

[@robertimmanuel577]

I was wondering why my shoulders hurt. Thanks a lot

[@emrovonderohe6035]

For the algorithm

[@franciscohuber5264]

Yoo

[@bighead5849]

a real one

[@hectorvalverde5044]

Yoo

[@bdubblemalone]

Instant improvement, great advice

[@lean4ever_]

Great to hear!

[@i2a7-of2ju]

It didnt help i feel nothing

[@kylemorris9070]

Ty for this. Helped a lot

[@varaDEATH]

Thank you ❤️☺️

[@lean4ever_]

Glad to be useful. Thanks.

[@Timo0469]

Nice

[@emanuelegaddi3545]

This isn't necessarily a bad thing tho, it depends on what muscles you want to target

[@lean4ever_]

I see your point. You are right.

[@roywempor8395]

yeah, also if you want to target the lats it's better to use close grip
so I do wide grip with flared elbows for upper back
and close grip with tucked elbows for lats

[@qp9259]

​@@lean4ever_ I actually use wide grips with an upper back bias on one day of my PPL and a close chin up grip to hit the lats on the other. It's amazing how different they can feel.

[@ELIADHERNANDEZ-wr9rt]

@@lean4ever_ i have the same machine but i dont know to target the lats but it targets my tricep bicep and traps i dont feel anything on my back what can i do in that situation

[@the_rhykker]

Thank you

[@lean4ever_]

Pleasure to help

[@joyfullyfiona]

Very helpful!👍😊

[@sameeramahmood4833]

This means I have been doing this wrong 😐 for a while

[@nathanielengel5218]

Actually, I watched a video of a powerlifter and he did "bad form" on purpose. This is because it is actually good to not completely isolate the lats and make the movement more natural to recruit more muscles that are used less often.

[@hirokoaki]

I've also been doing it wrong for a while now

[@kingpotato1022]

I’ve been doing it my 3 years of lifting 💀

[@Facecel_]

Thanks , trying this tmmr

[@Andre87191]

Probably a real natty here. Thanks man.

[@DCfreerunner]

if you use an actual lat pull-down machine the seat let's you lean back cause your legs are locked in and then your back can actually do the right position. You're supposed to flare out your elbows to activate your back. Using the right machine with the right form you would notice, you're hunched over and your back is rounded forward.

[@Samuellwright]

Ikr, he's in a bare bones gym.

[@klfrawa9504]

love you man thank you

[@lean4ever_]

Thanks buddy 💪

[@finemeister6980]

Pull down toward the hips, where the lats attach.

[@jwberry23]

Just commented the same and scrolled down and saw your comment. 😎

[@i2a7-of2ju]

Doesnt help

[@dcero5206]

Literally W save while on the machine

[@dyardsale5475]

thank you

[@sy1ridere]

As another commentator said, you should be pulling toward your hips.

[@elijahsawyer513]

Elbows to your short pockets is the best cue I’ll never forget

[@singaporechickenrice2484]

tucked in your elbow wtf does that even mean

[@HealthFitness-el9be453]

It means lock your elbows in when your pulling it down

[@dineshdatabase]

bro...in your videos..u aren't showing more clear view on the right form..

[@anonx2747]

Yes show us damn it

[@sreekantht.m1964]

Can anyone explain how to tuck in the elbows Actually. Can't understand from the video

[@lean4ever_]

Tucking in means bringing them more in front of your body rather than flared to the sides.

[@siyacer]

thanks

[@kearifan]

Nice info

[@NaniFatimana]

Subscribed

[@glocksNgrippers]

I wanted more upper back activation so i now do them the wrong way.

[@WiseOneSun]

Or... you could do chest to bar pull ups and know the elbows will automatically move To their proper position and alignment!

[@QuavanteZingletonTheThird]

Thanks mate

[@ivobudinovic7057]

This can best be achieved on Crossover where both Arms are working independently one from another by pulling with the elbows

[@brianrosales9009]

Thanks sm

[@major14100]

Nice

[@Jack-bv3zg]

what if i want to target my upper back

[@HighCarbDiabetic]

Thanks (:

[@MARIALOPEZ-vn2dc]

Ugh show the back part with the correct form 🙄

[@akae.5707]

Ong wtf

[@futbol1972]

Which functional trainer is that?

[@Brilembi]

Спасибо. Эта задача была трудно для меня

[@illuruvigneswarreddy9469]

What do u mean by tucking in the elbows?

[@lanchanoinguyen2914]

How the hell do i feel the difference when excercising?

[@yazanbanat6390]

We want the upper back with the wider grip man .. for those who want lats just narrow the grip

[@lean4ever_]

If you want upper back there are much better exercises for that anyway. Lat pulldown is designed for lats and you can hit them hard with a grip width anywhere between 1.5 to 2 times shoulder width.

[@adina774]

@@lean4ever_ i thought wide grip for lats.it's narrow?

[@nutax5226]

Tks

[@heytherenordic7230]

What the heck does “tuck the elbow” mean and how do you do it???

[@Nost2682]

For the lat, always pack on the very outside. Or just do pull-ups.

[@andrewapelis3189]

What's the problem when my hand hurts, when doing pulldowns? I can squeeze more reps but my hands hurt so much I can't.

[@pranavparmar8571]

Heavy wts?

[@gg4e356]

How tf do you tuck in your elbows look the same to me

[@lean4ever_]

When you tuck them in your elbows end up being in front of your body rather than to the sides

[@lucrativefiles904]

Turn your brightness down fellas

[@realsrvbhtngr]

Literally same thing 🤦🏻‍♂️

[@MohiZidano]

Also for the algorithm

[@cosimop1539]

I m wondering why there is not seat…? Exercise purpose or else

[@cameronjws]

Flaring out your elbows is gonna be the fastest way to injure your distal bicep tendon

[@vectorwe6900]

I used to feel it so well in my lats but now im starting to feel it in my biceps. Someone explain pls?

[@kudosbros2349]

Couldn’t do lat pull down yesterday due to a lot of people hogging the machine

[@TonyMontana-xf8fr]

Facts

[@kudosbros2349]

It was late and I had school so I had to leave

[@filiphedman4392]

"But this would require me to lower the weight. I would never!"

[@Ticoc6855.-_]

Whatttt

[@eggg892]

@@Ticoc6855.-_ he’s making fun of ego lifters

[@jwberry23]

Focus on pulling your hands towards your hips.

[@shrikantgarg1054]

If I don't have that accent, I don't wanna live.

[@DARKVISUALS-fs6jh]

But i want to work on my upper back so it will be fine right

[@emanuelegaddi3545]

Absolutely. Perhaps tho use a neutral grip attachment so your homerus will be more externally rotated, which is a bit safer. You will probably be fine with a pronated grip, it's just that with the neutral grip you're slightly safer

[@pjgabbagoo7715]

Why this man not have seat?

[@karthiks9600]

Why did they kill your character at the end of die hard

[@izzyg5782]

the kid laroi getting jacked

[@iconicman1201]

Patrick baetman

[@jarradbennett2286]

I'm just wondering why hes sitting on a bunch of plates

[@mayez4524]

so like wrong form if u wanna hit back

[@WantOxide]

Terminator explain me lat pulldown

[@lean4ever_]

Haha 😀

[@kieranoneil2946]

bias the lats way more with a neutral grip also

[@8Aoi.]

I feeel my glutes more when I do this exercise 💀 am I doing something wrong ?

[@mol7392]

How 😂

[@kyleakimura361]

how is that even possible 💀💀💀💀

[@infinitegamer171]

Prob bc you are not with a comfortable and fitted seat option when doing the exercise

[@Mmagods99]

Mans doing lat pulldowns with his legs…Genius

[@duncanmcgowan5542]

Nah bro that means it’s working

[@DERFKENDRICESPANA]

The biggest mistake for people doing lat pulldown is not pulling using shoulder instead they use their arms lol

[@Plazmerr]

Why he sitting on weights lmao

[@Bartek-wn8rm]

Still not Feeling lats

[@jy2924]

No I just like slamming the Bar into my collar bone/chin

[@HaveAniceDay2450]

Your voice is hillarious 😂🤣🤣😂😳😳😳😳

[@adriiiii__6059]

But you still work bíceps and upper back with the correct form right?

[@user-dt5fk4cs9j]

Yes. You can't specifically work the lats only with pulldowns.

[@sulezraz]

0:00

[@noahduffty]

why are lat pulldowns more confusing than calculus

[@POINTLE22]

Lithuanian dude how r u ?

[@lean4ever_]

Gerai. O tu?

[@sarika9333]

I didn't understand

[@theanomaly3038]

Same shit

[@Stopinvadingmyhardware]

Stop using your thumbs

[@jelly4074]

It looks the same.. :(

[@jonahbanks2950]

False information, that’s still upper back. You can’t really target your lats on a lat Pulldown unless you have a supinated or underhand grip

[@cjohnson9211]

Dafuq are you sitting on?

[@lean4ever_]

Haha 😄 that gym didn’t have a regular lat pull down machine so I set up the seat using step raisers and a plate.

[@oranegrant3896]

Yea good advice and all but why you sitting on weights lol

[@i2a7-of2ju]

Doesnt work

[@pauldavison7105]

Do you just watch AthleanX and copy

[@lean4ever_]

I definitely use some of his videos for inspiration and put my own spin on it

[@badumbum7492]

Dude has a 6 month gym bod giving gym advice. Tf....

[@e99q]

don't do lat pull down

[@dregeonsheart3823]

You take it to chest. I take it till my stomach for more pull

[@kt-limbo]

Wrong

[@lean4ever_]

How come?

[@hazeltate6614]

Could care less

[@Yousuck882]

It is not wrong, right or wrong depends on the objective of your exercise, I personally feel more of my lats when I flare my elbow outwards close to the 90 degree angle

[@ruchitkoul3514]

But this exercise is very easy

[@guccipasta6946]

Its fun too

[@lean4ever_]

Add more weight perhaps

[@nej3692]

Bro does not have a chair.

[@bloods4903]

Where you got this bro-science from? It's same biomechanical movement for lats which is bringing elbows towards your mid body. There is nothing in both movements that would hit it more for biceps or trapz.
You are also doing it wrong. By extending arms at end you make sure brachialis will be first to go failure.