Does anyone think lat pulldowns are ineffective ?

Page 1 of 2 12 Last
  1. Does anyone think lat pulldowns are ineffective ?


    I stopped doing these awhile back. I could lat pulldown over 200lbs yet I felt like my gains on them were very minimal and slow.


    Since then I've been doing more weighted pull ups and the stimulation and effecct has been much greater. (homo)


  2. Lat pulldowns are one the most butchered lifts when it comes to technique. I personally get a lot out of them.
    M.Ed. Ex Phys

    •   
       


  3. I've read too many articles on how to do them properly I don't even know anymore. Some say slight tilt back, other say keep back straight the whole time, etc, etc.

  4. I never felt them that much. Switched to pull-ups and have gone from an assist of like 50 lbs. to adding 15 lbs. and doing sets of 8. Much better results for me...

  5. I read something while back that talks about differences between keeping your body stable but moving your hands (lat pulldown) vs. keeping your hands stable, but moving your body (pull ups).
    •   
       


  6. Quote Originally Posted by ReaperX View Post
    I've read too many articles on how to do them properly I don't even know anymore. Some say slight tilt back, other say keep back straight the whole time, etc, etc.
    My preference is to be directly underneath the bar, pull back with the elbows to the clavicles, and slightly lean back (just enough to not hit your face). The chest must expand to fully contract the lats, so your torso is always moving while training back.
    M.Ed. Ex Phys


  7. I like the hammer strength pull down machine.. It pulls like Up, and away from you.. I drop the seat super low, and I can really get a good stretch on it..

    For regular pull downs, i do a slight lean backwards, and really focus on doing a nice slow return, flaring my lats, and fighting the weight..

    I rarely put regular pull downs in my rotation tough.

  8. Cleans, deadlifts, rows, weighted pullups > lat pulldowns

  9. i had the same feeling not too long ago. We completely quit doing pull downs for about 8 weeks. Max Effort days, we would do body weight pull ups and dynamic we would do a row variation. Last night we did pulldowns for the first time in 8 weeks and my strength was through the roof. Great movement when treated as a pullup would be. It is almost as if i needed to relearn to move.

    Good luck...
    \\ USPlabs Alpha Ginger //

  10. ineffective no, non-optimal yes.

    I just have never had the reason/time to include them in training.

  11. One thing I forgot to add. For some they can be very useful. particularly woman, lacking upper body strength or men unable to do pullups.

  12. They work different muscles than the pull ups(palms facing away) and chin ups(palms facing you). I include lat pull downs sometimes and sometimes I don't. It depends on the program and or exerciuse's I choose for myself.
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  13. edit
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  14. I like behind the neck pulldowns, I get a better feel out of them

  15. I like them. I feel the burn each time in my lats.

  16. pull ups > hammer strength pull downs > lat pulldowns, IMO. But I still feel they should be thrown in the mix occasionally.

  17. I am a big fan of using a v-grip and doing a sub-scap pulldown, but rarely do I do a conventional pulldown. I did do one arm pulldowns for a training cycle once and I got great results from those and the stretch was amazing.
    Muscle Pharm Rep

  18. I don't think they should be a core of a back workout, but I include them regularly as my final lift. I do 2 sets of 15 reps, with a 4:2:2 scheme - that is, 4 second negative, 2 second positive, 2 second contraction. I feel this has helped me to develop my Anterior Serratus decently. They fit perfectly as a final cap on a very hard back workout; particularly if the focus of the workout was high-weight, low-reps.

  19. i love pull-downs. as rodja said, most peeps bastardize the exercise. i do them after deads just so i do feel them better...and form is very strict unless i am tring to go heavy where looser form would be used for some extra reps. i switch grip often as well, neutral working best for me. switching to a straight bar opposed to the traditional bar also helped me!

  20. Quote Originally Posted by Rodja View Post
    Lat pulldowns are one the most butchered lifts when it comes to technique. I personally get a lot out of them.
    I know what you mean. It's really easy to get sloppy on those things. I see a lot of people trying to use way too much weight, and they don't get near a full range of motion, and thus their progression slows down drastically. Good form is the most important thing here. Even if you have to lower your usual weight by a drastic amount! Weight is the means to and end, rather than the goal itself. I'm not saying you do this, but some people get so carried away with how much weight that they're throwing up, that they forget what the purpose of the exericse is; to stimulate and recruit as much muscle fiber as possible, reaching positive failure, and thus inducing muscle overload, which is a driving factor in muscle hypertrophy. Good form is so important because you want to recruit as many muscle fibers from your target muscle(s) as possible.. Period!!!

    I would just recommend re-evaluating your form, lowering the weight, and really concentrating on the movement, and contracting the lats at the bottm, while stretching them at the top. Really make those lats work!

  21. If you do them properly there is zero difference between a lat pulldown and a pull up.

  22. I don't get much out of the cable lat pulldowns. It is hard to get a feel.


    We have a hammer strength one which when you pull it it is like a letter 'C' movement. It curves and it comes up and down. I think we are talking about the same machine.


    I feel more contraction out of palms away pull ups. Maybe b/c my body is forced more to use the lats and i cannot cheat.

  23. Are you moving your scapula across their plane of movement before executing the pull? That's a key step that many miss, IMO. I stretch the movement out in full, squeeze my scapula together, and complete a full ROM using exclusively my Lat from that point.

  24. Quote Originally Posted by Mulletsoldier View Post
    Are you moving your scapula across their plane of movement before executing the pull? That's a key step that many miss, IMO. I stretch the movement out in full, squeeze my scapula together, and complete a full ROM using exclusively my Lat from that point.

    That's primarly where I am messing up. I've noticed when I do latpulldowns, my biceps take over the first 2/3 of the movement, then the lats pick up at the end. LOL.

  25. Quote Originally Posted by ReaperX View Post
    That's primarly where I am messing up. I've noticed when I do latpulldowns, my biceps take over the first 2/3 of the movement, then the lats pick up at the end. LOL.
    Yeah, try to visualize two endpoints on each of your scapula Reaper; before beginning to execute the 'pull' part of the motion, bring the endpoints together, forming the base of your range of motion. This effectively decreases the plane of movement under which your biceps guide the pull, and elongates the plane of movement under which your lats guide the pull. For example, if you were to stick your hands straight out in front of you, and pull them back to your chest, your bicep completed the entire movement; whereas if you supinate your scapula prior to that, you'll notice even without any weight your lats complete the movement. I think you if you attempt to integrate that specific type of movement into your pulldown, you'll find it is a very effective exercise for imparting shape to the anterior serratus area.

    I'd add that this method of bringing the scapula together, at least in my opinion, should be applied to almost all pull movements. I do a very similar technique with DB/BB Rows, Seated Cable Pulls, Pull-Ups, and so on. It increases the range of motion too much to not do it.

  26. Rack chins are one thing I would choose over lat pulldowns...since they havent been mentioned

  27. Quote Originally Posted by Royd The Noyd View Post
    Rack chins are one thing I would choose over lat pulldowns...since they havent been mentioned
    Definitely, I would choose almost everything mentioned over them. But the original question was are they ineffective: I don't think they are useless, just not a core workout.

  28. Thanks Mullet. I'll focus on pulling the scapula back. I'll focus on pulling in a 'V' shape outwards, inwards ?

  29. Quote Originally Posted by ReaperX View Post
    Thanks Mullet. I'll focus on pulling the scapula back. I'll focus on pulling in a 'V' shape outwards, inwards ?
    I'm unsure what you mean by V shape inwards/outwards? Could you clarify that a small bit?

  30. Personally, I never got good gains nor strength increases from them. So, I stopped doing them. I'm sure it was my form and technique that hindered it.

    Anyway, I just started doing pull ups instead to experiment and I have noticed much better results. I went from assisted pull ups to added weight pull ups.
  •   

      
     

Similar Forum Threads

  1. Replies: 7
    Last Post: 09-08-2010, 04:34 PM
  2. full range of motion lat pulldowns
    By itzgambino in forum Training Forum
    Replies: 12
    Last Post: 10-17-2009, 04:28 PM
  3. shoulder pain pullups/pulldowns
    By Troymm in forum Training Forum
    Replies: 10
    Last Post: 05-11-2009, 12:14 PM
  4. Pain in arm from pulldowns
    By ITHURTZ in forum Training Forum
    Replies: 6
    Last Post: 02-16-2008, 06:59 PM
  5. Pulldowns vs Pullups?
    By East1600Plus in forum Training Forum
    Replies: 21
    Last Post: 01-04-2007, 06:41 PM
Log in
Log in