Fixing Lat Pulldown Mistakes for Building a Wider Back
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- Опубликовано: 2 авг 2024
- Building a wider back can be a challenging and frustrating process, but here's the good news - it's probably just some small problems with your lat pulldown technique that can be easily fixed.
So let's jump right into what I think is the single biggest problem when it comes to building a bigger and wider back and some adjustments that we can make to your lat pulldowns to correct it.
Most of our classic back exercises are what's called the compound movements, meaning we are moving at more than one joint, both the shoulder joint and also at the elbow - which means that we are using multiple muscles at the same time. In a lat pulldown, we are using the lats and the terrace major at the shoulder and at the elbow joint we're using the biceps. Now both the lats and the terrace major attach on our upper arm bone called our humerus. Now in the lat pulldown, we're also using our biceps because we are getting flexion at the elbow. Now, generally speaking, the more flexion at the elbow or movement at the elbow that you're getting, the more you're engaging your biceps.
So here's a really simple test to see if you're using way too much biceps in your lat pulldown. I want you to do a set of lat pulldowns to failure, and I want you to become really aware through this set of where you feel it more. Are you feeling a deep burn and contraction in the lats and having them fatigue first? Or are your arms fatiguing first? Even if you're getting a good contraction in your lats, like most of us, you're probably still using way too much biceps. And this right here is the single biggest reason why most people have a hard time building a wider back.
Now, if you're to watch most people in the gym doing a lat pulldown and you stood at their side, you would probably see them starting with their torso upright in the beginning, and then to initiate the movement, they would lean back, creating momentum and simultaneously pulling the bar to their chest. Now, if you were to move behind them and observe, you would see that there's a lot of movement at the elbow and a lot of movement at the arms and very little movement at the shoulder, which is no wonder why so many people struggle building a bigger and wider back.
So let's talk about some small adjustments that we can make to our lat pulldown technique to minimize the engagement of the biceps and maximize the engagement of both the lats and the terrace major. First thing, we need to keep our torso more upright throughout the entire range of motion. When you see people leaning back, they are making their lat pulldown look more like a back row and they're engaging more of their trapezius and other muscles in their upper back as opposed to their lats. When we do this, we're using momentum instead of using slow controlled contractions in the muscle. When you see people swinging back and forth in their lat pulldown, it's a clear indication that they're using way too much weight.
The first step to doing our lat pulldown the right way is to initiate the movement by pulling our shoulders down as opposed to thinking about pulling our arms down. Next, we want to put our focus on our elbows and not our hands. What we want to do is bring those elbows down and towards our sides and a smooth, rounded, arched path, as opposed to focusing more on our hands where we have a tendency to pull straight down in a linear path.
Here's a little mental trick that a lot of experienced lifters use,when doing a lat pulldown or even in rows, and that is visualizing that your hands and your forearm are just a giant hook connecting the bar to your elbow. This will help you focus on pulling those elbows down, not your hands, and using less biceps and putting more focus on your lats.
So everything we've talked about so far, all these principles apply the same to free weights, machines, cables. But when you're trying to learn better mind, muscle connection and get those deep contractions, I actually prefer doing my back workout with resistance bands. With resistance bands, I have a lot more freedom for different hand positions and angles and exercises to find that perfect art path that we talked about, to get those good contractions in the lats.
So there you have it. Quick recap. Number one, I want you to use a weight that you can actually control to keep that torso upright through your range of motion. Also don’t forget to initiate the movement at the shoulders, not by leaning back. And lastly, focus on pulling those elbows down and not your hands. I'm James Grage. Make sure to, like, subscribe and share this with someone who you think might benefit from this and keep coming back for more content just like this, on how to maximize your resistance bands workouts.
James you need to do a video on how to properly do lat pulldowns with resistance bands and the different techniques we can use. That would go a helluva long way!
Great idea!
Been watching you for almost 2 years now, thank you for your knowledge it has helped me out tremendously
Hey Daniel. Thank you for the support my friend!
Admittedly,..half way through this I just figured it was just RUclips filler for James and there was nothing in here that really would benefit me.....that is.....until 3:31 when I was basically looking at myself! I always have that tendency to pull straight down. This is ALSO where Resistance bands excel!!! It is much easier or more natural to approach this movement the correct way (less linear with hands and arms and more natural arcing and emphasis with elbows) with bands than it is with a fixed bar and pulley. Nicely explained James!!!!
Thanks my friend! I'm glad I didn't disappoint. LOL. Yeah, the freedom of movement with the bands really helps find that perfect angle/path, as opposed to being locked in a fixed position with a bar
I feel silly repeating myself from video to video, about how good your content is - so I'll shut up for now. Thank you for all the stuff you put out so far, can't wait for the future stuff.
If you ever decide to monetize your content in a different way from ads, you have at the very least one subscriber.
Hey John. I appreciate it my friend
I appreciate that you revisit your old lesson and bring it more up to date rather then trying to put out mass content. And its strange seeing more gym then bands lol. Appreciate you
Thanks my friend. Yeah, I'll never put out content jsut for the sake of putting something out. My biggest criteria is that the video has to provide some sort of real value - whether it's information or motivation.
@@JamesGrage i absolutely respect that. There are many on the tube that put out so much b s..
i have started recording content for Undersun Michigan comming soon. Will be no bull there either. The resistance gonna get even stronger lol
Thank you for coming back! No one explains it like you do
Notes taken, Back day tomorrow is going to be insane!
Thanks Joe!
Great quick vid with informative graphics. Thanks mate.
James can you do an update on what you bulit better with bands than the gym? As in yu gained mre muscle in certain areas etc. That will realy change people to know.
Sounds good. I'll try to incorporate that into some future content
So glad you’re putting out more content!
Great tips James. Thanks.
Thanks my friend
You are such a Inspiration!
I love Bands and the whole undersun tribe thing.
Awesome content!
Thanks Martin. I appreciate it my friend!
thanks James, this was very good. Been doing it wrong and now I have some things to go implement
Thank you!! Fellow Floridian. Bands have been awesome, got 2 sets, and more and more of my buddies are getting into bands. One friend just bought 2 sets of green. Thanks for all the info!!
That's awesome. Thank you for the support brother. Where in FL are you out of?
@@JamesGrage sorry for the choppy reply repeats. YT acted like it couldn’t post the reply
@@JamesGrage Absolutely!
Plant City area.
45 years old, long time heavy lifting meathead in the iron-game, but after a while, muscles keep growing and getting stronger but connective tissue starts talking back. Messed around with bands off and on the last few years but after watching your video where you lifted a dumbbell using a band, I realized “Duh! I guess bands can offer resistance like weights”, and I decided to give it at least an 8 week Band-Only try…I’m loving it! About 4-5 weeks in and my shoulder has quit clicking, hands aren’t falling asleep, and the convenience factor is like none other. Hypertrophy has improved too, especially in the delts!
Just got back from Arkansas, took 2 sets of Undersun bands with me as a carry-on, and worked out in our Airbnb while on vacation. Even arms one night while cooking eggs.
Thanks James, very helpful. I really prefer using bands, and you have been a motivation behind this... Keep up the good work brother.
Thank you Gourav! I appreciate it my friend
Loved the video! Covered a lot clearly, and was certainly extremely helpful.
Hey Ambar. Thank you!
absolutely loved the explanation James, much appreciated 👏
James you are SO UNIQUE! Thank u!
Thank you for the very nice compliment
I found that using bands with Super Wide pullups helped finally develop my back, in my first set I help myself with bands to warm up the muscle and then I do body weight
Thanks real help full
On point as always! Good advice. Editing gets better and better :)
Keep em comin'
Appreciate it!
Thanks for sharing this video.
Please do more of these I've just subbed cause your the best at these much respect brother👊🙏
my favorite coach..
Thank you. I appreciate it.
Very nice educational videos, James. I first was introduced to resistance tubes with handles when I got certified to teach Les Mills CX-Worx (30-minute core classes.) I immediately enjoyed the "pressure" (i.e., resistance) I felt in all three planes of motion and all the way through the exercise in a dynamic way. Now that I have a good foundation for using the resistance tubing with handles, I'm going to try the bands. Though there is the potential concern with tubes and bands in that they can snap and cause injury (very rare if the tubes and bands are taken care of and stored properly), other than that I see no downside. When I was a trainer several years ago, I always incorporated basic resistance tube work into clients' training regimens, particularly those clients who travelled. I continue to enjoy the feel of progressive and dynamic resistance. Thanks for what you're doing. All trainers should know at least the basics of this modality!
Thank you! Excellent explanations.
Great! Thank you very much James.
Thanks Salvatore!
Hey James love your channel and your products. I bought my first set of undersun bands from you 2 years ago and used them extensively they are still in great working condition. Bought a set mor my 36 year old son last year as well. 2 things I was hoping you’d address in upcoming videos 1; doing full body WITHOUT an anchor point. I’ve learned several angles and ways to exercise the muscles without an anchor point. And 2 maybe a discussion of the HIT theory made famous by Mike Mentzer. I believe this can also be applied to bands for the same results and am testing that theory out myself. Thanks for bringing bands to a game changing level👍🏻
I am very grateful for this video James! I am a men's physique bodybuilder and I have been told in the past that my back is an area to focus on by some of the judges. I got to work right away using these techniques and definitely incorporating the bands into my back workouts has helped considerably. I am 51 years old now so proper technique, bands and a solid diet are basically keeping the dream alive (those with a solid relationship with God). Thank you for all that you do brother!
Hey my friend. Yeah I always had a hard time early building width in my back and that's one of the reasons I've put so much attention on the small tweaks to help bring up that development
@@JamesGrage Will there be any new videos soon?
Appreciate the advice. Nicely done!
You bet!
Great information thank you.
When I used to go to the gym I preferred doing reverse grip pull downs and the same grip for barbell rows
Hey Andrew. Thanks my friend. Just remember, when doing reverse grip it's even more important to focus on pulling those elbows down as it is very easy in that arm position to use a lot of biceps. That's why a "chin-up" with hands supinated is more biceps and a pullup with hands pronated is more back
Row to grow!
You could also use straps around the elbow/tricep area to pull down, which will eliminate the biceps completely.Easy to make strap which includes a handle to keep the straps in place while the arms are straight at the beginning of the pulldown.
100%. I've done it with the bands and it works well. It's a small range of motion but it definitely helps someone get a sense for what a good contraction in the lats should feel like
Exactly: this is what I do. It becomes similar to a pullover that is extremely intense, very directed at lats. Same idea as pulldowns with elbows back that reduces biceps involvement, but better
Thats a good one 🙂 you made me use bands years ago. Im still going to the gym too but love the bands always got some with me in my backpack 🔥 #trainanytimeanywhere
Love your content as well as your bands!! They're awesome, durable and easy to use for a beginner like myself. Ive seen lots of your workouts but most seem to be around upper body workouts. Would u do videos for other areas as well?
Hey my friend. Yes, I'll be doing new videos for all body parts.
@@JamesGrage that's amazing to hear! Your bands have been a great addition to my workouts! 💚
Hey man, can you make a video on most common form mistakes on common exercises with bands? Like form mistake leading to injuries not about form mistakes resulting in lesser gains?? Thanks man
Edit: am coming off with AC joint issues and biceps tendinitis,that's why!!
Hi Vicky. Yeah for sure. I'm assuming the biceps tendinitis is in the long head of the biceps where you feel it in the front of your shoulder. That's one of the more common "shoulder pains"
@@JamesGrage yes you are right!! Thanks
Thank you! Good content
Glad you liked it!
Scapular depression is key to a good pull up and lat pulldown
Yep. Awareness and control of the scapula is crucial in a lot of the upper body movements.
Thanks for sharing from your bowl of great knowledge man 🤘🤘🤘
Hang tight in double XHeavy🤪
Happy to help in any way I can my friend
It's a good job I'm not epileptic with that intro!
Great video James . Thanks for sharing your lifting tips. If its not too much trouble what brand of muscle tee shirt are you wearing in the video? It's summer in California and getting super hot. Thanks,
Great stuff James so well explained! Thanks dude.
Pls help me to get broad triceps? I mean when our arm is viewed from behind it should look broad buddy! Thanks James,
Hey Leon. For sure, I'll make sure to cover some more tips from arms
especially for the back, once I went bands, never any reason to go back. Can engage from any angle.
100%
i often struggle finding that "arched" path with one band. is there a way i could learn to because most times i feel as though my hands coming almost together at the top is wrong. thank you for your coach up james.
It's OK if they come almost together at the top. I actually made a post on my Instagram the other day and you'll see that my hands nearly touch when my arms are fully extended overhead
Jamesvmy friend . ...mire videos pkease so helpfull. Missing them
You should make more video's.
Can you do legs with resistance bands vs barbell squats
Sweet ass info man. Thanx bro!
Thanks Eddy!
Amen 🙏 thank you Obi Won
LOL. Anytime my friend!
Like before watching😉
Hope you enjoyed it!
@@JamesGrage more than
Hey James, I've noticed that bands have more of a metabolic effect at lower reps than weights, or is it just me?
What about bthink lower lats? With bands
I just searched for this! 😎
Awesome. Glad you were able to find it. What was your specific search term? I'm always curious from a search optimization perspective.
👏 👏 👏 👏
I thought you were making us some band videos
Hey my friend, all of these principles apply the same to both bands and weights
Best and i mean best (25 year exp)
Is the one arm pull in.
Step one do pull ups