69.0K
SCA lot of people really need to improve their form on this movement. Understand a muscle muscles leverage and length tension relationship and it’s pretty easy to understand how to train it.
@scientificallyjacked_
#Lat Pulldown Grip Width
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(12)
761.9K
EDBACK WORKOUT - LAT PULLDOWN ONLY
4 Grip Variations = Full Back Development
1️⃣ Wide Grip Lat Pulldown
➡️ Targets Upper & Outer Lats
Creates back width and that clean V-taper
Minimal biceps involvement
2️⃣ Standard Grip Lat Pulldown
➡️ Hits the Entire Lats
The most balanced option for mass & strength
3️⃣ Reverse Grip Lat Pulldown
➡️ Focus on Lower Lats + Biceps
Adds thickness and detail to the lower back
4️⃣ Close Grip Lat Pulldown
➡️ Emphasizes Lower & Inner Lats
Builds deep, dense, 3D-looking back 💥
📌 Save & try this workout
📌 Control the negative
📌 Squeeze your lats, not your arms
@eddifitness
146.0K
GAMost Lat Pulldowns/Frontal Pulldowns turn into upper-back rows because people lean back, swing, over-stretch overhead, and pull past the lats leverage.
Sit tall, ribcage stacked, neutral spine, stop around 120° of shoulder flexion because anything past that, the chest, traps & shoulders will take over. Drive the elbows straight down to keep it humeral adduction and lat-dominant.
Drop your ego and do a form reset.
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Dm me for 1:1 Coaching
#gym #fitness #bodybuilding #lats #gymmotıvatıon
@gavinmobrien
160.7K
IW🔑3 Key Exercises For Your Lats
1️⃣LAT PULLDOWN: A 2014 study shows that having a grip slightly outside of shoulder-width helps you activate the different regions of the lats well [1].
2️⃣NEUTRAL-GRIP ROWS: The neutral-grip helps align the resistance better with the lower lats muscle fibers. This helps you develop a wider back. Be sure to lean forward a bit during the Row for a deep lat-stretch.
3️⃣CHIN-UPS: Underrated for the lats. The narrower grip helps you train the low-to-mid region of the lats well.
📚Scientific Reference:
1. Andersen, Vidar, et al. "Effects of grip width on muscle strength and activation in the lat pull-down." The Journal of Strength & Conditioning Research 28.4 (2014): 1135-1142.
@iwannaburnfat
3.7M
DE🔥 The Best Cable Pulldown Variations for Lats & Upper Back
These pulldown variations target every section of your back for full development and better width. Each grip shifts the tension to a specific area: lower lats for a deep V-taper, upper lats for a wider appearance, entire lats for full activation, and mid-lats & lower lats to build thickness and strength through the whole pull. Focus on controlled reps, elbows driving down, and a tall chest position to maximize lat engagement. Small grip changes create major differences in how your back grows.
Targets:
➤ Lower Lats
➤ Upper Lats
➤ Entire Lats
➤ Mid Lats & Lower Lats
My suggestion:
✔ 3–4 sets each variation
✔ 10–12 controlled reps
✔ Keep elbows tight and pull through the lats
✨ Save this for your next back day and share it with someone who wants bigger lats! 💪🔥
@demicstory
951.0K
DESize & Shred Training program
👉🏻 deltabolic.com (link in bio)
Pulldown Grip Widths & Muscles Worked
All grip widths train the entire back to some extent, but changing the width shifts more emphasis to specific regions of the back.
Narrow MAG Grip (Underhand Grip)
- Primary emphasis: Lower lats
- Secondary emphasis: Mid-lats, biceps (due to the supinated grip)
Medium MAG Grip
Primary emphasis: Mid-back — mid-to-upper lats, mid traps, rhomboids
Wide MAG Grip
Primary emphasis: Upper-back — upper lats, teres major/minor, mid-to-upper traps, rear delts
Outfit from @dfyne.official - Use code DELTA for 10% off. Link in bio.
@deltabolic
1.1M
PAIf you’re doing a neutral grip lap pulldown, here are some mistakes you should be avoiding:
1) Momentum. There’s a difference between naturally leaning back a bit as you go through the range of motion versus leaning back to initiate the movement.
2) at the same time we’re still trying to do a pull-down, meaning you want to somewhat limit the amount you’re leaning back. Some people just take it to the extreme and lean back way too much. At that point you’re doing more of a row.
3) lastly this one might surprise you but I don’t recommend that you use the mag grip. This is because you can’t use straps on it and your grip isn’t gonna be as strong compared to if you were to use a regular lat pull-down bar and then just take a shoulder-width grip.
Just because your wrist is technically not neutral doesn’t change the dynamics of the movement. It’ll still be a sagittal plane pull down.
#fitness #gym
@pathradecha
174.6K
THLat pulldown grip variations change back activation depending on elbow path and grip position, with wide neutral grip emphasizing the upper back while wide pronated grip increases lat engagement during the lat pulldown
Back workout • lat pulldown form• lat pulldown grip • lat pulldown variations • neutral grip lat pulldown • wide grip lat pulldown • lat pulldown for back form and technique
#gymworkouts #latpulldown #backworkout #workouttips #fitnessinspo
@theiconicjoyce_
164.7K
TRLat pulldown technique changes muscle focus depending on elbow path and torso position. Pulling with elbows flared and chest high increases upper back engagement, while driving elbows down toward the hips increases lat activation. Controlling your form improves back development and muscle growth.
Back workout • lat pulldown form • upper back focus • lat activation • back hypertrophy • workout correction
#gymworkouts #backworkout #latpulldown #upperbackworkout #workouttips fitnessinspo
@trainwithaa3
6.6K
TY🔽3 DIFFERENCES IN LAT PULLDOWN GRIPS🔽
OVERHAND vs UNDERHAND vs NEUTRAL (V)
1️⃣ Overhand Grip: Emphasis on upper portion of your back and lats
- With the standard overhand grip slightly outside of shoulder width, take a slight lean back while keeping your chest up and pull downwards like you're driving your elbows toward your hips. This will engage the upper-middle portion of your back and lats
2️⃣ Underhand Grip: Emphasis on lower portion of your back and lats
- With an underhand grip at shoulder width, take a slight lean back while keeping your chest up and pull downwards while keeping your elbows close to your body. This will engage the lower portion of your lats
3️⃣ Neutral Grip (V Bar): Emphasis on middle portion of your back and lats
- Using a neutral grip (palms facing eachother), take a slight lean back while keeping your chest up and pull downwards while keeping your elbows close to your body. This will engage more of your middle back/rhomboids and lats
#backday #backworkout #gym #workout #fitness #fitnesstips #fitnessmotivation
@tyrellshai
78.1K
JO3 LEVELS OF LAT PULLDOWNS👇👀
Level 1: Face Away ❌
➖ Targets upper back
➖ Lats lose tension early
➖ Momentum is used, no support
➖ Poor ROM
➖ Easy to load, poor form, swinging
➖ Horrible option, uneducated choice
Level 2: Wide Grip 🟠
➖ Targets the upper lats
➖ Lats lose tension at bottom
➖ Reduced body sway, pad support
➖ Better ROM, limited delt adduction
➖ Better load ability, upper back help
➖ Not ideal for lat width, upper back dominant
Level 3: Narrow Grip ✅
➖ Targets the entire lats
➖ Constant tension top to bottom
➖ Fully locked in position
➖ Highest ROM, full lat activation
➖ Pure lat strength progression
➖ Best for lat width and thickness
Follow @joshuaktl_ for more workout tips 🦾❤️
@ayblmen @aybl code JOSH
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#fitness #training #beaybl #gym #muscle
@joshuaktl_
160.1K
GYPulldown Grip Widths & Muscles Worked
All grip widths train the entire back to some extent, but changing the width shifts more emphasis to specific regions of the back.
Narrow MAG Grip (Underhand Grip)
- Primary emphasis: Lower lats
- Secondary emphasis: Mid-lats, biceps (due to the supinated grip)
Medium MAG Grip
Primary emphasis: Mid-back — mid-to-upper lats, mid traps, rhomboids
Wide MAG Grip
Primary emphasis: Upper-back — upper lats, teres major/minor, mid-to-upper traps, rear delts
#biceps
@gymworkouts09
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