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How to do Lat Pulldowns (AVOID MISTAKES)

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Rating: 4.5; Vote: 2

Do you know how to do lat pulldowns? If not, you re in luck. In this video, I am going to show you exactly how to perform a lat pulldown so that you can perform the exercise every time without making a single mistake. Remember, it's not just what exercise you do, but how you do them that matters the most and I want to make sure that you get the form right every time you do the lat pulldown. 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 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 heavy enough weight, 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: Using a straight bar, you will want to be using 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 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. If your grip is too wide, you will focus the exercise onto your teres major. Too narrow and 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 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 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 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 positioning: What you are targeting will dictate where you need to focus your elbows' movement. If you are focusing on building bigger lats, then you will want to imagine yourself driving your elbows 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 portion of the lift; the ascent of the bar. While you can either cheat the concentric 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 lats 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. Performing partial reps after reaching failure is not bad lat pulldown form, instead, it is taking the exercise to and through failure. As we know, failure is incredibly important for muscle growth especially for seasoned gym vets. Paused reps in the stretch position takes advantage of the loaded stretch benefits for stimulating new muscle growth. With this guide, you now know exactly how to do the lat pulldown with perfect form.
Date: 2023-09-29

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Comments and reviews: 19

Darren
Hi Jeff, genetically, I've got skinny calves, is there a best way to train calves for gains, please other than just calf raises with our without weights, please? And do you need to train your neck? I've seen guys on all fours by the leg extension machine doing neck lifts with the pad on the back of the head, and those strange circle headgear attached to a pulley turning the head with resistance. And lastly, what's the best exercise to take the strain off the knees? IT band isolation? Glutes? Single leg Romanian deadlifts? My son is 14 and had a grade 2 tear in his ACL playing soccer, and trying to rehabilitate him through strength and conditioning without weights due to his age. Thanks for listening - Darren
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Carl
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!
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lolcupcakes
Inverted row coaching please! Ive seen it done with elbows high for upper back and also elbows low for more mid back. Also want to know where the bar should hit on the chest, and how high should the bar be off the ground, depending on arm length? Ive also seen people do inverted rows and they flex their toes up with each rep, which seems to help but not sure if this is cheating? Thanks!
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Winner
What happened to behind the neck? That used to work for me big time. I never see anyone doing it that way lately. My lats got extremely strong going behind the head. I'm assuming an injury possibility. I feel nothing pulling in front. I'm kind of shocked that it's done this way now. Might as well do pull-ups. Now that I don't do it like I used to, my lats are pitiful.
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Kevin
How do those people who swing the whole stack wildly grow their back? I also see them do it on seated cable rows, and their back is massive. I'm not talking about defined huge and clearly on steroids, but burly powerlifting type physiques. Is the size attributed to their (higher) body fat levels? would them doing pulldowns like this help them at all?
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The
The ultimate and correct way to do it, depends on your advancement.
You can divide the exercise into three stages.
Only people who ve been hitting the gym for 20+ years will know what I mean.
Jeff s layout of the exercise is safe and has been shown/demonstrated 1000 times before which is great.
but there s so much more to get into.
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Cross
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!
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David
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.
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Sekiath
Max Size month 2. Going great but I have a question - What rest times do we use going in between different exercise sets? I. e. between the pre-exhaust and iso holding exercises. (Also bonus - it would be great if you could make a video about good warm-up/cool-down exercises)
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DashoC
Split squats and (reverse) lunges! So many things to consider: How long a step? How wide a stance? Foot position relative to midline? Torso angle? Weight balance on the two legs? Dumbbell, barbell, Smith machine? How to descend properly? How to drive up properly? Gah!
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Kenneth
Pull downs, push away anterior with individual hands against weight. Sorry I don t know actual machines. I m using the weight room at Clovis community college in Clovis New Mexico. I m 82 years old and pretty strong for an old fart!
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Mahmoud
I'd like to see a video about incline dumbbell presses and avoiding shoulder pain since it's a very popular exercise.
Thank you for putting out these technique videos, they help a lot.
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Alex
Rows, abduction rows for mid delt, the angle of an incline press for chest, safe shoulder exercises for middle aged men. A series on avoiding injury maybe? Bought your vegan protein!
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Jessica
I would love to see your suggestions for how to maintain strength and athletic ability when dealing with chondromalacia patellae (the most common knee injury in female athletes.
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Dividend
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
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Walk
I d like to see a proper time/tension chest workout that we can use please Jeff!
No matter how hard i train, my chest just lacks so i need that Athlean-X glow up effect!
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Lily
You sound sick
Please take care and maybe echinacea golden seal?
My exercise request
Please teach me how to train my thighs despite iliotibial band syndrome
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ninjato
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
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William
Don't you already have 5 of these lat pulldown videos up? Where's that silly one where you pull the bar down with one side while twisting it downwards lmao
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