8 Lat Pulldown Mistakes and How to Fix Them

[@DrMiloWolf]

0:14 Opening remarks 0:40 Mistake #1 - Not doing the bottom portion of the ROM 1:47 Mistake #2 - Not doing the top portion of the ROM 2:31 Mistake #3 - Thinking there’s a magic grip 3:39 Mistake #4 - Excessive body English 4:31 Mistake #5 - Excessive strictness 5:21 Mistake #6 - Too little or too much elbow bend 6:12 Mistake #7 - Going too heavy 7:14 Mistake #8 - Letting your grip become a limiting factor 8:30 Concluding remarks - individualize technique

[@blakeb9964]

You the man!

[@REVIVALFitness]

Dang I'm here before the timestamp guy

[@DrMiloWolf]

Timestamp guy joins the battle!

[@jasonn_lifts]

@@DrMiloWolf lol

[@1brunner699]

Can you delete your comment so time stamp guy comes up first? I really don’t like scrolling. 😂😂😂

[@Samuellwright]

The video already has timestamps 💀

[@gyatsogurung6215]

😂😂😂 dang

[@pratik8237]

thanks for this. i've been struggling to get the form right to feel it through my lats. I like the use of someone doing the exercise as you explain! fantastic presentation!

[@TonyMontana-xf8fr]

Facts. Respect man. I watch so much vid and none work. I tried what works for me. And i actually felt my lats being worked out. Do whats best for u. Experiment with ur body. 💪 not every one muscles may build with the same workout.

[@MrKimijo]

would like to see one of these for the bent over row

[@ryancrawford4639]

same

[@jesuguru2394]

1) Seated cable row 2) Best body, leg, arm positions for one-arm dumbbell row Thanks!

[@Frip36]

Can you explain a bit further? Thanks

[@5iv3head]

Tip 6 dead hang, thank you so much, has carry over to so many similar movements :)))

[@sayanbiswas_sports]

Best form and techniques video ever seen.

[@blakewescott3798]

Awesome video! My grip strength was definitely failing before my back, I invested in some wrist straps, night and day difference!

[@kane6529]

This is me to a Tee I know it gonna pick up some versa gripps

[@KimikoMaui]

I never get tired listening to him.

[@saharabarn]

I really appriciate these videos and I learn a lot from them. If you could do one on barbell bent over rows that would be awesome. Thanks so much!

[@A_Turner]

They got you covered kzbin.info/www/bejne/roephmqOiMyXrqs

[@Frip36]

This guy is good. Pros: Quality mic: His voice isn't echoing around the walls of the gym. Good clarity. Voice: Doesn't have annoying voice, like many gym-guy KZbinrs do. It's smooth, chesty (instead of nasally), and well modulated. Also he isn't shouting. As many gym-videos guys do. And like a very popular gym-guy KZbinr does, who talks in an alarmist tone as if the gym is on fire. It causes stress in the listener to be yelled at. Content: This guy doesn't say too little, or too much. He says pretty much what needs to be said. Thoughtful and easy to understand. Visuals: He uses a partner to do the exercise while he himself explains. This is better than just one guy for obvious reasons. I've only watched 2 of his vids, and I can see why he's got nearly 500K subs. Looking forward to learning proper motion etc.

[@BreakingTheOldMold]

Always get to watch a new video at lunch time thanks Mike.

[@joedivita4049]

Thank you for this video. I do lat pull downs and I feel nothing. I think I don’t have Lats! I don’t get sore. I don’t get fatigued. I feel nothing. My lats are dead to me. Very frustrating. What stops me when doing this exercise is that my elbows get sore that’s it. But seriously- people can feel their lats ? Damn ! No wonder why I see no results. This is a popular exercise at the gym. That being said, the vast majority of people at the gym doing lat pull downs do not have well-developed backs. They do not have big lats, so I just think these back muscles are just very difficult to target and develop?

[@neonlight1214]

Lats are hard to train, you need more exercises for it. I like to warm up through pull-ups and then lat pull downs and other lat exercises like high row, horizontal wide grip rows and dumbell rows

[@user-lu8kg5iq6m]

Pull with slight scapula depression and abduction to activate the lats, like this: kzbin.info/www/bejne/rGGvqmOag66Vps0

[@iszakkiwami8307]

Been working out for 4 years and this still comes very handy and helpful, thanks!

[@haroonabassi1821]

"They have to use less weight to go all the way down and they feel *INSULTED* by that" In an alternate time line you were that one chill but really nonchalantly savage drill instructor/petty officer The one with such a quick delivery that the recruits don't mind the insults since they actually help make the day go by a little quicker lol

[@TheBoyNotFound]

Fucking amazing video, free professional knowledge is a blessing. Thankyou

[@guillermopaz7306]

Love the videos! My suggestion for a future technique video is the Chest Supported Dumbbell Row :)

[@brutalgarden2194]

I asked in my mind and received it. Weird but much appreciated

[@danielmeyer8517]

Yeah, just in time for back day tomorrow! Looking forward to that one! Can you PLEASE do such a video on the back squat some time soon? ;)

[@anymouse6202]

Agreed 👍

[@עמיתמויסי]

THANK YOU SO MUCH MAN YOU REALY HELPED ME

[@kylesunfit]

Love these videos. Keep them coming please !

[@ashar8192]

This is on par with all the informations from Jeremy Ethier and ATHLEAN-X. Great video!!!

[@victorognev6263]

Mike, do facepulls and pendlay row pls.

[@koba101]

This was really helpful. Thank you!

[@jamespeck1000]

Please breakdown the JM Press!!

[@AnjuStefan]

Thank you so much Flea ❤

[@KYgopMajor]

Thanks for posting. Great content!

[@danstafford5977]

Mind muscle connection is an advanced training technique... beginners are focused on moving the weight and nothing else rarely using good form!

[@blind_warriorr]

8:04 He’s paid by Versa Gripps now😂. I have to say they are amazing.

[@Brayden-c9o]

I've only ever had one workout like 4 years ago where I actually had an insane mind muscle connection with my lats and got a scary pump. So I was like "oh shit, I guess that's how it's supposed to feel" and was super excited to hit back again now that I had "figured it out", but I've never come close to ever having another set with that great a mind muscle connection so I stopped with the pulldowns and made weighted pullups my lover. :( edit: usually my biceps fatigue first even though I wear versagripps. I've tried "pulling through my pinkies" and used different grip widths. Any body have a similar problem and figured it out? I can connect with my lats on other exercises, so not sure what the issue is with pulldowns.

[@samozeleznaterapia3643]

you are extending your spine ;) go see "N1 training" on instagram

[@RandoBox]

Have you tried unilateral pull downs? Unbelievable MMC for me.

[@Cwillz303]

I’d also consider going one level of isolation lower; pre-exhaust & build mind-muscle connection with something like a straight arm lat pulldown; once your lats are a little fatigued, hit them with pulldowns too. Hopefully, since they’re already sore, you’ll have better connection with them too

[@Agnes135]

Lat pull downs never really done much for me, pull-ups is where it's at imo

[@jasonmckinney3876]

You don’t think of your elbows governing the movement by them pulling down to your sides or lower back? I always think of the hands just attaching me to the weight but when I think of the elbows pulling the weight down it seems to free my arms and call upon the back.

[@JESUSISKING77742]

A very great and informative video!!

[@sho9214]

very informative video, love it thanks

[@blackpurple9163]

I was doing these with 12-15 rep range with about 60% of my bodyweight as the pulling weight, I haven't felt my lats in all the 4 months of training but they have grown, though not equally, left is much more developed than right, I'm doing single arm pull-down to fix that, but still can do around 45-50% of my bodyweight as pulling weight. Maybe the rep range is where I'm making mistakes, I'll drop the weight and push to 20reps next time, hopefully that improves the growth of my lats. Make this same video but for rows, I do seated cable rows because that's what feels most comfortable and painless, leaning rows tire out my lower back before the targeted muscles Chest supported rows just feel suffocating even if I'm doing them with just a single 10Kg plate. I'd appreciate a similar detailed video on rows

[@carlemilbach9117]

Great vid! Would love High bar squats next or BB Bent over row

[@msees-2002]

great explanation

[@anymouse6202]

Thanks for the video!

[@antonseoane9092]

amazing video as always, maybe bent over rows or hack squats next?

[@megamasterblogs]

Amazing video!!!

[@JamalRobot]

Hello Please make video how to correct posture in gym, and with what sort if exercises Thank you

[@aymanalsulouqi3954]

For me underhand or neutral shuolder width grip feel way better in my lats. Leaning back 20 to 30 degrees at the bottom of the movement.

[@Txb4g]

I wish you had mentioned pulldowns behind the neck, whether they are just bad or they can be used in some situations. Since I can work out at home now I've been trying the ones behind the neck mixed with usual ones. I feel like I have a better muscle mind connection, but of course I have to reduce the weight. If anybody is sure I should totally avoid them, please let me know. Thanks!

[@ashmaypt]

Hey man, some people will tell you never to do it, but they really aren't an inherently bad exercise. If required a LOT of shoulder mobility and stability, an amount that most people these days don't have, so if you have bad mobility or pre-existing shoulder injuries, doing behind the head pulldowns can definitely cause pain and injury. However if you have the mobility to do the movement comfortably and you don't get any pain, then go ahead and do it for the gains 💪🏼 Hope that helps!

[@Txb4g]

@@ashmaypt Thank you!

[@ashmaypt]

@@Txb4g no worries man, happy to help! I cover similar topics on my own channel so I'd recommend checking that out if you're interested :)

[@albertomoreno9795]

My grip has been the limiting factor on a lot of the lifts that I do. E.g. lat pulldowns, deadlifts, pullups.

[@gagangagan2581]

Please make video on rear delt dumbell fly

[@MikePSU]

I'd love to see a video regarding squat stance and lean. What is fair considering variations in biological structure of each person, and what's just cheating.

[@dingomars2962]

Thanks

[@lookmomitsthatboy1869]

Do a bench press guide for us narrow rib caged long arm guys

[@B42UC4]

Thanks for sharing :).

[@nuavecmoi]

Thanks!

[@a.miller8316]

Versa gripps or amazon knock offs of them are awesome. Interestingly, i changed gyms and nobody at new gym uses straps or gripps or anything, they were common at old gym. Interesting...

[@edixionz8758]

Pull bar down as low as you can that your elbows keep pulling back until wrist mobility stops you from pulling down to chest Stretch lats to full extension in a dead hang Tilt head back, stick chest up and out, pull weigh down and back Dont go too heavy on these, sacrificing technique and not feeling your upper back muscles activating Dont let your grip be your limiting factor.

[@mike-yp1uk]

It's all about the hype. "Hypertrophy". I get it now. The light came on. Nobody as ever taken the time to show me how to lift and make lifting fit my lifestyle. I get to lift to suit my needs and not kill my joints. I'm still targeting my best working weight. I got my knees inflamed but I haven't done major damage same goes for my shoulders this video was made for me. I'm the guy the bar hits his chin and I hold the rep at the bottom. Tons of shoulder stress. Omg thx

[@alexlee7668]

Id like to see a quick vid on face pulls or extra stuff on rear delts

[@maximo5737]

Enjoyed your videos... Does your landmark hypertrophy program for men looking to get the taper men physique look...? Thank

[@alexandersen4888]

Watches: “RP” and then: “[...] and how to fix them = Instant like

[@lucaquadrelli7292]

Please do dumbbell overhead press next

[@davikia9467]

I've been doing lat pulldowns wrong for like a decade. I was pulling just below the chin but never touching the upper part of my chest. I guess I'm going to have to reduce the weight by like 20%. Same goes for pull ups. Never had an issue with not feeling my back, but I guess I wasn't doing full ROM.

[@pretty_flaco]

any thoughts on the “behind the neck” variation?

[@ashmaypt]

Hey man, some people will tell you never to do it, but it really isnt an inherently bad exercise. It requires a LOT of shoulder mobility and stability, an amount that most people these days don't have, so if you have bad mobility or pre-existing shoulder injuries, doing behind the head pulldowns can definitely cause pain and injury. However if you have the mobility to do the movement comfortably and you don't get any pain, then go ahead and do it for the gains 💪🏼 Hope that helps!

[@lezvisuals9646]

It’s crazy some ppl say don’t do wide now I see this video he says u can do either or. Ugh. Dang thanks for sharing

[@DrSynapse72]

Cobra Grips are also awesome!

[@cdrtej]

#5 feels great pulling from the elbows, fantastic lat tension. Guess I'm weird

[@RamenCupBMG]

biggest mistake - not using the knee brace. the biggest difference between lat pull downs and regular pull ups is the knee brace. it gives you leg drive allowing you to go higher in weight. people always leave a inch or two of space when your legs should be wedge in there. if you're able to do pull ups, you should be able to do way more than your body weight on lat pull downs because of that extra leg drive.

[@jeam1998]

I think is the just thing to say this: I fucking love you.

[@ruru9886]

Leg Extension and Hamstring Curls

[@MarkW87]

The chest supported row

[@brianellis6880]

#4 will do damage to your back in the long wrong that's why it's not suggested if doing heavier weights

[@rmcjr213]

OPINIONS : So I was doing the exercise on the thumbnail picture…on a machine, leaning back, going too heavy and I felt something under armpit. It's been about a month (waiting for new doctor appt) of rest and still feel pain under armpit. Any opinions on what I strained/tore?

[@Frip36]

Your armpit muscle.

[@ryuunosukekazama5834]

Do barbell row please!🥺

[@benkalman8751]

My biceps seem to get more burning in sets of reps over 12 than my lats. What can I do to prevent my biceps from being the limiting factor?

[@ashmaypt]

Hey man, I find that taking a thumbless grip on the bar and thinking about pulling the elbows in rather than the hands down helps a lot with taking the biceps out of the movement! So I'd give that a go, and you could also use lifting straps and again, think about pulling elbows in rather than hands down. Hope that helps!

[@Sushical]

I hope this works. I’ve never ever been able to do them right

[@ashar8192]

Hey and I have a question. Should you tuck your elbows in? I feel like its turning my shoulders internally but one of my friends says you can lead the elbows more towards the lat?

[@Semaj.18272]

So which Muscles targeted ? Some body budikder say it should hit ur upper back traps rhomboids cause ur arms are flared ? But I do them to hit my lats stretch them out snd upper lats

[@rwjfan14]

Wb scapulae position/movement throughout the movement????

[@rwjfan14]

I get some shoulder pain from the pulldown

[@wdadwawdadawdwdwa4133]

how can you prevent the arms taking over?

[@ashmaypt]

Hey man, best way to prevent the arms taking over is to use a thumbless grip or lifting straps, then really focusing on pulling IN with your elbows rather than DOWN with your hands. Hope that helps!

[@wdadwawdadawdwdwa4133]

@@ashmaypt thanks, I'll give it a try.

[@Timmlyboy]

please do face pulls!

[@114avataraang]

So if I’m capable of doing 20 reps at a certain weight, I’m good to move up to the next weight and go for 10 reps? I’ve always done 6-12 rep range progression for all my exercises. So this is foreign to me.

[@lightbringer728]

Hey people! When im doing this exercise my grip gives out much before my back. Anybody got any tips for me how to fix this. I do not have chalk or versa gripps.

[@ryanalam5669]

If u can't afford versa grips, maybe get lifting straps, u can get em for pretty darn cheap, like 10-20 us dollars.

[@NetherlandsFirst]

My fingers always start to hurt when doing lat pulldowns, despite having a good 'normal' (not tense) grip and trying different thumb positions. Also barely feel my back, I'm 6 foot three. Any ideas for how to solve this?

[@ashleyhamby7146]

I now listen to this during my sets😂

[@navadablanchard5528]

Hey, I started lat pull down but I was feeling in my triceps and a bit in my lats.

[@jinxnarzy2920]

Tomorrow is pull day.. let's go

[@neonlight1214]

My elbows die before anything else, i dont hammer my arms before pull downs. Probably focusing too much on negative and dead hang

[@nuavecmoi]

Ahh. Ok. I think the tip about too heavy vs. too light is my issue. I usually go for 8 reps, so I think I will go lighter for more reps.

[@tonymontana3949]

Μy cable machine havent pillow for knees what can i do for stability?

[@Thoughtsonlife7]

Just had a PT session and he said i shouldn’t be raising my shoulders (indirectly raising to get the stretch in the lats). But i trust RP more 😅

[@oliver3390]

So Theres no Need for external rotation or something like that in the lat pulldown? I think you said that there is no reason for that in your pulldown video. Greetings from Germany

[@cyclist5000]

Straight-arm lat pulls

[@bandaraltamimi111]

What am i doing wrong if i feel my bicep whan I'm doing lat pulldown?

[@dontreadmyname4396]

what do we do if we don't have lat pulldown machine

[@IVIFII2IC]

What does it mean when you really feel it in your elbows? I feel it in my lats for sure, but my elbows feel like they are getting tendinitis...

[@JosiahR1]

Legitimately can’t get the bar to touch my chest

[@Mustash-Tony]

My pulls are pretty strong but I've always had that issue, even using really light weight. I can't tough the bar to my chest. I figured it was an anatomy thing like with the hips.

[@heleng4528]

What is the name of this intro song?

[@twooty2148]

yo miz

[@loganwolv3393]

It's very very hard to feel any of my back muscles no matter how i do it, like maybe i feel a small pump for 2 reps and afterwards i'm lucky to feel my lats working at all

[@bradevan4994]

1:47

[@ORANGHITAM69]

Please where subtitle Indonesia

[@sulezraz]

5:09

[@alexandruflorin5668]

6'6 that can't fully stretch the arms due to lack of space. What do here, brofessors?

[@ashmaypt]

Sit on the floor rather than the seat of the lat pulldown, hook your legs under the seat? 💁🏼‍♂️

[@areenmc7033]

Ow yesssssss

[@hashimotoqueen7227]

1:13