Should I Take a Wide Grip or Close Grip for Lat Pulldowns?

  1. New Member
    anoopbal's Avatar
    Join Date
    Apr 2006
    Posts
    209
    Rep Power
    13090
    Level
    13
    Lv. Percent
    50.83%
    Achievements Reputation Pro

    Should I Take a Wide Grip or Close Grip for Lat Pulldowns?


    Which grip is the optimal for developing your lat muscles? If you have thought about this before, then read the below article.

    Should I Take a Wide Grip or Close Grip for Lat Pulldowns?

  2. New Member
    pansori's Avatar
    Stats
    5'8"  174 lbs.
    Join Date
    Jan 2010
    Posts
    35
    Rep Power
    75
    Level
    5
    Lv. Percent
    61.1%

    I used both in my lat training. I use the DC method so i cycle between 3 exercises each week for my back width exercises. The three I use in theis blast are: wide pulldowns, close pulldowns, and weighted pullups. I like the close grip pulldowns because it really allows you to get a better ROM....
  3. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297849
    Level
    43
    Lv. Percent
    42.15%
    Achievements Reputation ProReputation AuthorityPosting Pro

    Good read, always enjoy reading your articles.

    One thing I might add is to keep your elbows pointing slightly forward and to focus on touching them to your sides as you pull the bar down to the collar bone (not low chest).

    Br
    •   
       

  4. New Member
    anoopbal's Avatar
    Join Date
    Apr 2006
    Posts
    209
    Rep Power
    13090
    Level
    13
    Lv. Percent
    50.83%
    Achievements Reputation Pro

    Thanks Zir Red!

    I should have included that because many people just use their biceps to pull it down. I just wanted to emphasize how people ignore the major things and focus on the moor aspects. This is what you see in every other exercise forum.
  5. New Member
    cheesedips's Avatar
    Stats
    5'11"  280 lbs.
    Join Date
    Oct 2009
    Posts
    4
    Rep Power
    63
    Level
    2
    Lv. Percent
    8.5%

    Quote Originally Posted by anoopbal View Post
    Which grip is the optimal for developing your lat muscles? If you have thought about this before, then read the below article.
    if your not able to do pullups then the close grip with v handle is best.
  6. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141051
    Level
    44
    Lv. Percent
    99.89%
    Achievements Reputation ProReputation AuthorityPosting Pro

    Quote Originally Posted by ZiR RED View Post
    Good read, always enjoy reading your articles.

    One thing I might add is to keep your elbows pointing slightly forward and to focus on touching them to your sides as you pull the bar down to the collar bone (not low chest).

    Br
    Wouldn't you be using more bicep that way (which I feel would be counter to the idea of doing a lat pulldown in the first place)?

    EDIT: I mean wouldn't keeping your elbows pointing slightly forward cause you to use more bicep
  7. Professional Member
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,667
    Rep Power
    118325
    Level
    44
    Lv. Percent
    29.72%
    Achievements Reputation ProReputation AuthorityPosting Pro

    Good stuff, good tips Zir
  8. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297849
    Level
    43
    Lv. Percent
    42.15%
    Achievements Reputation ProReputation AuthorityPosting Pro

    Quote Originally Posted by Torobestia View Post
    Wouldn't you be using more bicep that way (which I feel would be counter to the idea of doing a lat pulldown in the first place)?

    EDIT: I mean wouldn't keeping your elbows pointing slightly forward cause you to use more bicep
    No, if anything a little less since the wrist will be more pronated.
    Keeping the elbows forward increases the length tension relationship of the lats..and thereby, should result in greater recruitment.

    Br
  9. Professional Member
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,667
    Rep Power
    118325
    Level
    44
    Lv. Percent
    29.72%
    Achievements Reputation ProReputation AuthorityPosting Pro

    I tried ur tips today Zir and noticed a difference
  10. Board Sponsor
    R1balla's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Dec 2009
    Posts
    11,957
    Rep Power
    4109978
    Level
    88
    Lv. Percent
    98.6%
    Achievements Reputation ProReputation AuthorityReputation VeteranPosting ProPosting AuthorityPosting Veteran

    wide grip for Lat pull downs. if u wanna do close, either do pull ups or V Bar pull downs. always has worked for me.
    Hardcore Supps for the Hardcore Trainer
    Use Discount Code AM20 To Save 20% At www.ironflexsupps.com


  

  
 

Similar Forum Threads

  1. My close grip bench & regular grip problem
    By fruitpunch24 in forum Powerlifting/Strongman
    Replies: 10
    Last Post: 07-21-2010, 10:43 PM
  2. help sub001 reach 30 wide grip pull ups
    By sub001 in forum Training Forum
    Replies: 3
    Last Post: 07-05-2010, 04:55 PM
  3. Tricep activity on wide-grip bench
    By cbcowan13 in forum Exercise Science
    Replies: 5
    Last Post: 03-24-2009, 03:14 PM
  4. Lat pulldowns vs Wide grip chins
    By Rah22491 in forum Training Forum
    Replies: 24
    Last Post: 02-09-2009, 01:22 PM
  5. Deadlifts + Wide Grip Chins
    By BigVrunga in forum Exercise Science
    Replies: 4
    Last Post: 05-25-2005, 12:02 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in