How to do Lat Pulldowns (AVOID MISTAKES!)
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- เผยแพร่เมื่อ 31 พ.ค. 2024
- Do you know how to do lat pulldowns with proper form? In this video, I am going to show you exactly how to perform a pulldown so that you can perform this effective exercise every time without making a single mistake. Remember, it's not just what movement pattern you do, but how you do them that matters the most and I want to make sure that you use correct form every time you do the lat pulldown exercise.
Step 1 of this lat pulldown guide is setting the proper height of the leg pad:
To set the proper height of the leg pad on the lat pulldown machine when performing a lat pulldown, you will want to make sure that there is contact between your thighs and the pad. Don't set it too low, however. While the pad should be in contact with your thighs, you will need to allow for your heels to raise 1-2 inches off the ground. Doing so will allow your body to travel just enough with the bar as it ascends to the top. Setting the pad too high and removing contact with your thighs means you will lose all leverage in your pull and with heavier weights, will bring your entire body off the seat and up with the bar.
Step 2 of this lat pulldown guide is establishing the proper grip:
Starting position is gripping a straight bar with hands in an overhand grip. How wide your grip is on the bar will be dependent on your body's dimensions, but you will want to aim for having your hands just outside of shoulder width. The best way to establish this neutral grip width so that you can perform the lat pulldown with good form is to make sure that your wrists are directly over your elbows. The effects of grip width in this exercise will determine which muscle receives the most work. If you use a wider grip, you will focus the exercise onto your teres major. If you use too narrow grip, you will be shifting the focus to your forearms.
Step 3 of this lat pulldown tutorial is torso angle:
For proper lat pulldown form, you need to make sure that your torso is set to the right angle in the initial position when you pull the bar down. Leaning back from upright / vertical means that you will be shifting the focus of the exercise to the muscles in your upper back. For better lat activation, you will want to remain as upright as possible. Whichever you are targeting will dictate the proper posture of how much you lean back.
Step 4 of this lat pulldown guide is the pull target point:
The target point of the lat pulldown is extremely important for proper lat pulldown form. You need to target your upper chest muscles (pectoralis major) around the height of the collar bones. It is important to note however, that caving your chest forward and down while pulling the bar down is incorrect. Instead, you want to visualize bringing your upper chest to the bar as you pull it down.
Step 5 of this lat pulldown how-to is elbow joint positioning:
What you are targeting will dictate where you need to focus your elbows' movement. If you are focusing on building bigger lat muscles, then you will want to imagine yourself driving your elbow flexion down towards your front pockets as you are seated. If you want to shift the focus of the exercise onto the muscles of the upper back, then it would be in your best interest to drive your elbows back further behind you.
Step 6 of this lat pulldown tutorial is controlling the eccentric:
When you do the lat pulldown, you need to make sure that you are in control of the eccentric phase of the lift; the ascent of the lat pulldown bar. While you can either cheat the concentric phase lowering of the bar or perform it strict, you need to always control the eccentric raising of the bar. This will allow for for more stretch on the latissimus dorsi by taking them through their full range of motion which will lead to greater muscle growth.
Step 7 of this lat pulldown how-to is intensifying the exercise:
If you are a more advanced lifter looking for intensity techniques to make the exercise more difficult, you can incorporate partial reps and / or paused reps for building muscle. Performing partial reps after reaching failure is not bad technique, instead, it is taking the exercise to and through failure.
With this guide, you now know exactly how to do the lat pulldown with proper technique.
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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). - แนวปฏิบัติและการใช้ชีวิต
What exercises are you wanting some coaching on? Leave it as a separate comment below. Won't stop until your requests are met.
Leg calves video! Please!
Tight sore hips.
upright rows
Calf for knee pain
Yeah how to get rid of hip pinge feeling while doing squats. Love your content ❤
A How-To for every exercise would be amazing!
The video would be 8 hours long 🤣
Or a series of 5-minute videos
that’s his entire channel bud
Honestly bro if you take a look at his older videos there's plenty of how to stuff in there as well. I feel like he's made so much content that he's actually repeated himself a couple of times.
I think it’s called, “A membership”. You can join and get all you need for directed workouts.
Shit I did everything wrong
same 😔
Me too
Same😮
Same
lol my 1st thought
A How-To for every major exercise would be great!
Also get well Jeff!
Shit, what do you want for nuthin'?!
“ for the pull up that was too heavy for you to do” 😂😂😂 bro just roasted so many people
I felt that line!🤣🤣
That was funny indeed
To the point, no BS yapping and providing good demonstrations for each point. Thank you.
He is yapping to much
Jeff ascending graciously made me chuckle 🤣
0:11 pad height
0:53 grip width
1:47 torso angle
2:45 pulling target
3:36 eccentric phase
4:30 advanced techniques
You're welcome.
Thx
Thanks
Really ...ty
Even if you have a lot of gym experience you can always learn something by watching Athlean-X.
Love this channel❤️💪🏻
If nothing else, you’ll have that “oh, that’s why I do that” moment
Like detail he goes into here:positions to work different back areas A+ ✔
Noticed some change in your voice jeff, hope you doing okay, stay healthy
TH-cam is flooded with fitness "influencers". But Jeff sets the standard so high that no one is near his level. He is scientific, yet his explanations are as clear cut as it can be for everyone.
There is this video of his on doing the pull up, I followed it and bam! The movement fell instantly easier!
Perfectly timed video for me. I’ve just started using the pull down in my workout. Will be applying your advice. Thanks.
Yes, I would like more "How-To's" for every exercise. Thanks
You can always learn something new, every time with Jeff. These finer points are invaluable. Thank you Jeff. You the Man!
Yesterday must have been Voice Day in the gym for Jeff 😊
Always been one of my favorite back exercises with many varieties in grip!
Love these quick how to videos Jeff! Can't wait to see you do more of them. Your understanding of the body and how it functions is second to none. The true goat!
Hey, I'm a recreational tennis player, and I'm coming towards the end of my season. Last off season, I made a ton of progress in the gym. When the season started this year, I found myself going to the gym less and less. After a couple months of playing tennis 3-4 nights a week and no time spent in the gym, I found my body struggling to keep up.
I'm sure there are many other recreational athletes here that would love a video explaining how to train off season, as well as maintaining our bodies during the season.
Thanks Jeff for everything else so far!
Another outstanding lesson in Kinesiology Jeff. Your how to videos have been very helpful and I can feel the difference throughout my routines. Thank You!
Had some extra time this morning so binge watched Jeff’s “How To” Bulgarian Split Squats, Face Pulls and Lat Pulldowns. Shaking my head in amazement. Athlean X continues to deliver at the highest level! Anything for ankle/foot mobility and stability would be welcome.
Thanks again for a great info video. I've been following your advice for about 6 months and have not only seen growth, but as a medically retired paratrooper with joint problems and surgeries, I've had growth with less pain.
More how to videos for sure. Applying proper mechanics I've learned from you have transformed my workouts.
being into fitness for about 2 yrs this is the best detailed and accurate and ideology behind the excercise.... thanks for the knowledge
No wonder I’ve been struggling with strength progression on this - perfect timing
Your never know how many times your videos have helped me i was doing so much wrong
Many thanks
So helpful and concise! I would love a how to video for every major lift!
Thanks Jeff! Turns out I've been doing my absolute favourite exercise kinda wrong all these years. 😩 (gripping too wide and leaning back)
Despite this I have ended up with a decent, wide back (of which I'm very proud 😁) so I'm really looking forward to unlocking the remaining gains that have been left on the table for so long.
Every day's a school day! Thanks again. 🙏
Brilliant, exactly what I have been waiting and looking for. The how tos at this level of detail and the "why" of them is a breath of fresh air❤
I like this kind of videos. Straight forwarded, it shows variations. Practical examples where to pull your elbows etc.
Absolutely informative video! I’m 4 weeks in on my workout journey and this helps a ton, thank you.
Lately I’ve been doing single arm lat pull downs with a side bend instead of the traditional style. Liking it so far 🔥
Single arm lat cable pull downs at different angles, single arm landmine rows, 2 handed cable rows with a 3 foot strap at different angles.
This lat pulldown / avoid mistakes video made a world of difference for me. Thanks!
Outstanding explanation. I never knew about the grip positioning or the "front pocket" cue; going to incorporate that into my workout and see how it feels. This and your overhead press video may have saved my upper body training, not to mention my shoulders.
You may have covered some of this already, but it would be great to see some videos on exercise modifications for overweight trainees. Core exercises and squats would be especially helpful.
Hi Jeff. This video was very helpful and informative. I appreciate your no BS approach to physical fitness.
My hero. Thanks for making a difference, your sincerity. Sharing your long hard gained knowledge with those that really want to make a difference.
Honestly you produce extremely informative and descriptive videos and what you provide is invaluable. Thanks for what you do.
Not sure if this has been covered already; but a detailed way of DB incline bench, flat bench & to avoid feeling sore in front delts! Thank you as always for the informative videos!
Best how-to I reached so far, ain't gonna search further. Thanks man, awesome explanation and tips!
Jeff - you're always a reliable source!! Thanks
Awesome video. I started training 4 weeks ago, needed that video. Thanks Jeff and Jessy
Excellent pointers before i go hit back. Much love jeff
I think one of the back exercises I wanted to see a breakdown of was the Incline Bench Dumbbell Row. John Meadows highlighted it a few years ago, and to this day, that lift has been the peak back contraction exercise for me. I’m curious about your take on it; imo it’s safe, functional, scalable, and adjustable.
EDIT- To help clarify the confusion in the comments, this is the exercise I’m referring to: th-cam.com/video/BzPuC0X69Kg/w-d-xo.htmlsi=byIoqcgzKbJWixli
Actually, it's not as safe as it seems. Jeff has been injured with it, and has videos on it. You might want to google his video: Back Exercises Ranked (BEST TO WORST), which actually goes from worst to best.
all about the meadows row IMO
@@timl.b.2095 Are you talking about dumbbell bent over rows..? Where Jeff mentions that he prefers to do it standing and in a more athletic stance? I think Davidnewman868 is talking about a different exercise entirely. Could be totally wrong though
@@timl.b.2095not true. You're talking about having one leg (knee) up on the bench.
@@JackSloanno you're right. Bro thought he did something 😂
Thank you, will try this later today.
Another fantastic video. Whenever I don't feel like training I just pop one of your videos on and I can't wait to get in the gym. Keep them coming !
Love your site and your videos. I refer to you often for instruction on how to do a particular lift or what is the best lift to work a particular muscle. This video came out on lat pull-down day and I really noticed the difference by keeping in mind the various cues you reference. Thank you! More how-to on individual lifts would be great. For reference, I am a 60yo female trying to build some muscle.
Just the video i needed. I recently lowered the weight a lot this week just to go back to basics and make sure the form is right. Pointless to keep adding weight if form is off
I always love the clarity you give about weightlifting why do we do that, the muscle function
Thanks always
Thanks for this. Been doing it suboptimal for years.
So many comments! I just discovered your content, and I am getting a TON out of it. I am new to the weight lifting world, and appreciate you. I would like more info on Tricep Push downs, both straight arm, as well as bent at the elbows. I have also been doing reverse (palms toward me). I want to make sure I am doing them right!
Thank you!
Thank you so much, needed the details on how. It's awesome that your body shows all muscles working. ❤
Lat Pulldowns for dummies, this was perfect, thanks
Big ups for making this he distinction between upper-back focus and lat focus.
Man I'm digging your instruction videos! Great job explaining everything no stupid music or BS!
Even with an apparent vocal chord impairment, you still manage to convey clear and concise recommendations. Thanks for your dedication.
I was just doing this exercise the other day and wishing that you would post a video about it. Great content!
It has been a few months since I've tuned in here. This music is not an improvement. But this video was super helpful!
Please please more of these. Whenever I start a new program, I do a search here first on how to correctly do the exercises.
Thanks Jeff. Please create more videos like these. Very helpful and informative
Great video this is probably one of my favorite movements to help beginners progress to pull ups with bodyweight!
I need more videos like this that show the correct form. It would save me a lot of time in the gym
Thank you for everything that you do, Jeff.
Great video! Has me stoked for back day. Appreciate hearing the why and the how. Context matters and I appreciate the learning.
For the first time in my life, I actually felt a lat pull IN MY LATS!! Thank u so much
Would love to see more videos like this. For every possible exercise please
Simple, effective tutorial. Too good!
Brilliant video thanks
These form episodes are great
These How-To's series is gonna be great.
My man I got better body now following your advice ( I'm 53 ) started looking your video 4 years ago , Im training from my 18 years, why I didn't have you in my teen
Great tips thanks Jeff.. I’m 61 & implement almost all of your videos 🦾
What a great video Jeff!. I really needed all those details explained. Please keep adding more like this. Im hitting my back today so perfect timing
Love it, I never knew what the different angles targeted until now
Gratitude for this video Jeff. 👌
Awesome. Because of shoulder issues, I can't do pull up anymore, so lat pulldowns are my go to.
Thanks for this lat pull-down “how-to”, Jeff.
Learned a lot. Thanks
Very helpful. Always wondered why my grip felt right around the bend in the bar - when this is often not where the rubber “grip” parts are
🔥 shreds so good no markers needed 😂
Very helpful info! Now I have a clearer understanding how to isolate what I want to work on due to proper technique. I know what I’m gonna work on tomorrow…lol! And yes, more how to exercise specific body parts Thank you!
Hey Jeff….total fan of the channel and over the past few months i have incorporated nearly 100% of your teachings into my training….how about how to video on traps (upper, middle and lower)? Just a suggestion….can’t wait for your next vid!
Excellent and thorough "How to" info, as usual. You never disappoint, coach. Thanks for always sharing. 😎👏🏿🙌🏿💪🏿
Exactly the video I was looking for. Thanks
This really helped with hitting my lats more, instead of the upper back. Thanks!
Proper form and rythms on all the basics, with a note on grip positions like this video would make excellent goto reference/reminders.
60% of the time, I learn every time! Awesome Stuff!
That doesn’t make any sense
Can't wait to try this. Thank you. I did this totally wrong today. I was doing the crunch thing 😩
I wish I watched this yesterday. Thanks for the content!
Thank you Jeff,
So sharing your knowledge 🙏!!
Incredible information, thank you for your knowledge.
100% need this for more excercises ... I have been completely avoiding some exercises because I know that my form may not be there.
this is a great idea - how to guides are very useful for beginners
Thank you !
I’m a beginner and your videos are amazing! ❤
Thanks for the how-to instructions.
Thank you - made a massive difference
Such a great video. A how to for all those key exercises would be fantastic, including how to use the to target different muscles
So many variations. Gotta try ‘em all.
That's a great tip about pausing at the end of the eccentric for applied tension in the stretch-position to stimulate muscle growth. I learned another key to stimulating muscle growth in the Army: Work out your muscles to true muscular failure and stop living in the gym just to do a few million reps of diddly squat every day. Keeps your metabolism up, and no matter how fast or slow your muscles twitch, none of them are twitching when you reach true muscle failure and your body has to rebuild the whole thing bigger and stronger after every time you hit the gym. But I understand that's hard, and going to the gym every day on easy mode feels good. Carry on.
Very useful, I've always thought I'm not doing the exercise right and this here is a confirmation. Thanks for putting it out while also sick 🤒
😖🤧😷
Thanks for your "How To" exercises, Jeff