Exercise Index - Single Arm Pulldown

This exercise index is my favorite way to do a pulldown. The single arm pulldown with spongy grip handles. This is much easier on my wrists and you also can move your hand around. Give this pulldown a try and let me know how you like it.
You have to checkout my back training manual
mountaindogdie...
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Member website: mountaindogdie...
IG: / mountaindog1
Facebook: / johnmeadowspage
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Make sure you like the video share the video and subscribe to the channel. And if you would like me to answer any of you question please ask them in the comment section.
John Meadows is an American professional bodybuilder and entrepreneur with an intriguing story. While John now boasts a successful career as an IFBB Pro bodybuilder and fitness company owner, his journey towards the top was extremely difficult.
Growing up, John never met his father, and his mother died at an extremely young age. This meant John only had his grandmother to take care of him. When his grandmother tragically passed away in 1999, John was left alone without his family to support him.
As the years went by, John continued to face new adversities in his life. During his early days in bodybuilding, John suffered from a rare colon disease. After fighting the disease for several months, his colon burst - almost resulting in his death. Luckily, John was quickly rushed to an emergency room where his life was saved. After several months of recovery, John was finally back on his feet.
Coming back into bodybuilding, John used the very obstacles that almost cost him his life as ‘fuel’ to grow stronger. Ever since he recovered from the colon surgery, John has gone on to become a successful bodybuilder, entrepreneur, and inspiration for many people all over the world.
IFBB North American Bodybuilding Championships, Men’s Heavyweight, 4th place
2005
USA Bodybuilding & Figure Championships, Men’s Heavyweight, 13th place
Los Angeles Bodybuilding, Fitness & Figure Championships, Men’s Heavyweight, 4th place
2007
IFBB North American Championships, Men Heavyweight, 16th place
2010
IFBB North American Championships, Men’s Heavyweight, 12th place
2011
North American Championships, IFBB Men’s Bodybuilding: Heavyweight, 9th place
2012
North American Championships, IFBB Bodybuilding: Over 40 - Heavyweight, 2nd place
North American Championships, IFBB Bodybuilding: Heavyweight, 7th place
NPC Teen, Collegiate & Masters National Championships, Bodybuilding: Over 40 - Heavyweight, 2nd place
2013
Masters National Championships, Bodybuilding: Masters Over 40 Super Heavyweight, 2nd place
Masters National Championships, Bodybuilding: Masters Over 35 Super Heavyweight, 3rd place
2014
NPC National Championships, Bodybuilding Heavyweight, 6th place
Masters National Championships, Bodybuilding Masters Over 35 - Super Heavyweight, 2nd place
Team Universe, Bodybuilding Over 40 Super Heavyweight, 4th place
2015
NPC Universe, Bodybuilding Over 40 Overall, 1st place - Earned the Pro Card
Wings of Strength Texas, Bodybuilding IFBB Pro 212, 5th place
Tampa Pro, IFBB Pro 212, 3rd place
Vancouver Pro, Bodybuilding IFBB Pro 212, 5th place
2016
Wings of Strength Chicago Pro, IFBB Pro Men 212, 10th place
Toronto Pro, IFBB Pro Men 212, 10th place
Arnold Classic, IFBB Pro 212, 9th place
2017
#backworkout #exerciseIndex #JohnMeadows

[@mountaindog1]

You have to checkout my back training manual mountaindogdiet.com/products/the-back-training-manual/

[@practicalworkingpower6829]

mountaindog1 too much Biceps is the reason i don’t do underhand as well; will def try this. As many ways you use the small handles you should slap “Mountaindog” on a pair and sell them! Also it was great talking to you this weekend @Nutbash2019 👊🏾

[@mountaindog1]

heck yea my friend, and that is a great idea!

[@bronsonbuskett4256]

Blessed that a master left behind a library of knowledge for us to learn from

[@tonysimi1776]

Thanks John for all your dedication to the sport I love your content!

[@mountaindog1]

welcome!

[@paksallion]

'Lead with your elbows' is probably the best advice you could have given 😄

[@chickenfixn4439]

I thought the same thing. I dont have a very good mental connection to my lats and when I thought about the elbow pulling down and not my arm I got my lat to flex without weight

[@piob9801]

I agree, when I am doing this exercise my arms do majority of the work. Glad I found this video.

[@tictacturkey3367]

Still learning from you man RIP

[@troll2637]

2

[@ayicikliportakallibiskuvi4010]

Öldü mü la adam

[@mhvichy]

John Meadows is always on point with information, execution and cues. Always giving reference points, set schemes and priority of the exercise. You can't lose with the wealth of knowledge and insight. JACKPOT! Thank you 10 to the tenth power.

[@mountaindog1]

ty!

[@darrenc5815]

My lats got huge doing this way of Lat Pull downs thank coach and rip ❤️

[@Frankiarmz]

He left us too soon , but left behind priceless training advice/instruction !

[@notjaesuncle7475]

Who?

[@silviyapadilla6450]

Great exercise. I also personally like to touch the lat with the non-working hand while squeezing and rounding the back at the bottom for better mind-muscle connection.

[@omoshioine]

This is one of my favorite! Another variation that I enjoy is the iso hold on a band for the arm that's not lifting.

[@zacharykennedy922]

This is the best lat pulldown variation known to man. Bet is inferior to the single arm lat pull in ( 45deg humeral flexion, and a great stretch at the early phase) This would probably be the best exercise for anyone trying to get massive lats, because you can do so many schemes with it and accumulate so much safe, and more joint friendly sets. Which It means that it should be the first exercise after a warm up as the only one for lats with the most volume. Then the rest of the back workout would be the best exercises for posterior delts, middle traps/rhomboids, upper traps, and if you must erector spinae for that Christmas Tree look. That move at the end is to get your thoracolumbar fascia involved. Amazing.

[@chrislim884]

I just Love listening to John. Especially 4 am in the morning.

[@poporingo]

been lifting for a while now the best advice i got from this video is that "final flex of lats to the side" 2:07 all other tips are common on youtube but not this

[@strongfriend1117]

Big fan..... Lead with the elbow is a great explanation you're right on the money as always

[@eddiemcgowan3913]

I've been doing those as I've seen you doing them before, and the banded pullups. Great content john

[@vanbuddha1]

I love the the small important information you share such as how your lats contributes to spinal flexion laterally ... thank you

[@philen]

Exactly what i wanted! I built a cable system but only for unilateral movements so this really comes in handy! Thanks alot once again

[@illestdomer2005]

I have been doing a variation of this with a band to warm up before pull-ups, but I will give these a shot.

[@jimmcintyre4390]

Great video as always. Also, you have the best T-shirts.

[@BBallAmericanslovemyplaylists]

When did youtube start reading my mind?! Literally was just thinking about this exercise an hour ago and POOF, here it is. I’m definitely spooked because this isn’t the first time it’s happened. 😬

[@mountaindog1]

hahaha!

[@saif-maz]

Thank you for demonstrating more comfortable ways to do this exercise!

[@chris7570]

Great tip John

[@hazz21]

Did these today, mad feeling in your lats!

[@AussieAngeS]

I love single arm all downs, you feel the burn with those.

[@JosiasBernal]

Thanks

[@MK-ex6kd]

I am grateful for that lateral side flexion tidbit. I feel that that part is always left out in instructional lat exercise videos. Thank you.

[@johnmacbaur5992]

Thanks for free tutorial and advice idol. RIP!

[@josephdelongchamps6048]

Love these exercise index videos you have been putting out lately

[@BLOEDVLEK]

Did these yesterday, but I'm going to change them slightly to what you've shown here, I need to pull in deeper and learn to the side at the bottom.

[@sashineb.2114]

Good video, thanks. I usually do these seated sideways on the bench, then switch position for the other side.

[@Rab_Daddy]

Try these on Thursday since we don’t have a cable pull down right now during the gym refurbishment - just have a Matrix machine pull down which is not great.

[@Vero587]

Nice! Back day tomorrow morning, I will give this a shot :)

[@runthefuture]

Great tip to add the side flex at the end. Can't wait to try it next pull day!

[@NikkiGregory]

Great exercise. ❤

[@MariaParamonova]

it became one of my fav exercises! tnx,John :)

[@symico]

Love these lats pulldown . After a meadows row :-)

[@Iallisios]

Thanks John. Great tip once again!!!

[@uptome4399]

One of the few fancy phants movements i find to be superior to a simpler full body movement. I love it

[@anthloughlin.strongman]

Love doing these John 👍

[@nanofarias]

Thank you John, Rest in Peace

[@larryjohnson7154]

Thanks, I've established a habit of getting your updates right before I go to the gym. Try this in an hour.

[@douglasmueller7268]

I found this on a work out. Didn’t know how to do it. Thanks for the info!!

[@MrTolgig]

thanks for everything

[@southwindz7]

Just subscribed to your Channel. Came to your Channel after watching a few videos with Stephanie buttermoore and Jiff Nippard. Those workouts were Deadly amazing. Was wondering if you can show any techniques for just using barbells and adjustable dumb Bell workouts. Have a home gym.

[@mountaindog1]

thank you - in the works

[@xoxoxoxoxo2385]

Greetings from Germany. Keep it up...

[@adamdoig1448]

Was just thinking about my lats then you turn up ! Nice

[@sadrav1763]

Thank you🙏

[@steezyfishing]

Going to the Jim rn, thank you sir, Dorrito body in progress

[@daxvax]

Good information!

[@sargent_0]

1:31 I love this face he makes when pulling it down

[@caball3ro]

🎶🎵 You gotta fight, for your right, to siiiiiiick lats🎵🎶 😅 Content so good it rewrites lyrics of songs in the background

[@KRM862]

Superb as always!

[@angelo3269]

Riposa in pace ❤️

[@Zugmaschine]

I like this exercise fantastic. Great MMC and i can also pull much more weight if i do it Single Arm.

[@slcanavan1]

Would you ever recommend doing both hands together? Or just one at a time...

[@mountaindog1]

i like both together, but i like uni better so you can get little lateral spinal flexion

[@dharms1982UTV]

Hi John, Big fan of your channel, keep up the great content. Are you able to talk about training faster? I train first thing in the morning around 30 minutes after waking up. In particular I'm looking for advice on whether I should be having a pre-wo meal (which would mean waking up earlier) or tips on training fasted. Many thanks

[@mountaindog1]

check out my short on time series, just did another one today that will go out next week..we've hit about everything

[@gaurd3]

I actually rotate the bar. Twist the handles towards me to relieve the wrist. Going to mix this in for a new feel tho.

[@grofeliz]

Just tried this exercise and lats are buuuuuuurning..🔥🔥..ty and may you RIP

[@switchinglanes389]

Rip thanks for the method just started lifting

[@polarjeez]

Ayyy I did that spinal flexion without even realizing it! Just felt a nice squeeze in the lat there

[@gunnypfitness]

Great stuff.....

[@sw2599]

Love this dude

[@alexgruber8693]

great john! for all people with problems in the forearms, wrists and elbows: Angles90 - i had also problems and with these handles they are gone... maybe also good for you John

[@mirfatinhasnatalif1297]

It's a really helpful video!! RIP!!😌

[@Fen228]

I miss him so much guys

[@TayLor-ho5ct]

Dude's arms are insane!!!

[@MrWinningMan]

Miss you already, Mountaindog1

[@paulharvey5362]

Did you sit sideways on the other back workout. With milos. I like the seated one as well as warm up to actavate lats.

[@alangardi2803]

Rip champ .... Love ur vids

[@HulkyTrapz]

John you should do an encylopedia of workouts like what Arnold did.. haha 👌👌

[@zerooption199]

I miss this dude.

[@axellno1759]

John, you could try some "snail cream" on the face (forehead) and neck. My girlfriend had similar discoloration of the skin on her forehead and it helped her a bit. I ordered it from aliexpress.... it's not an ad, you can buy it from anywhere. I'm a bit embarrassed to bring it up, it's not that important.

[@mountaindog1]

thank you, I'll check it out

[@mountaindog1]

I see it is available in England do they have in US?

[@Vence.]

@@mountaindog1 They do.

[@banger1965]

Miss you bud

[@SaiBabaDivineSongs]

bilateral with exact same technique is great

[@vedarthselat2629]

Do we have to retract our shoulder blades before initiating the movement?

[@danieleagle668]

I like using other hand to feel my lat that's being trained to ensure its getting worked

[@kurtericmunroe9358]

Nice.

[@ahmednaji6207]

RIP teacher

[@lorini11]

RIP what a master

[@loneSlum]

Man. When he said the part where it feels like a cramp I've been there so many times at least I know I'm doing it right...Rip the legend that is John meadows

[@eugeneraika8045]

I'm gonna do these tonight, but not first, I don't want my lats to get too big

[@Venezuelangel]

This is so important for learning correct lat engagement to stabilize your deadlift. For those of us lacking the specific machine John is using, check out the legendary Christian Thibaudeau working his lats' mind muscle connection under the standard cable machine here /watch?v=78XhOtXMNvo

[@abdulrahmanmohammed4207]

Should I worry about my obliques getting stimulated from the flexion movement at the end?

[@Melanie3581]

Love the shirt

[@mountaindog1]

:)

[@Raavyx_]

My back started to explode once I started training with all the mountain dog exercises and techniques - rip

[@mrabelone31]

Hi John, Will you please be so kind as to show how to use those straps you have on, please

[@s57iotukt55]

Abel Delgado Step 1 wrap them around around bar or handle Complete

[@mrabelone31]

@@s57iotukt55 thank you

[@ionescho]

would this be a good training for a one arm pull-up/chin-up ?

[@TheFunnyJohn]

How come you have to turn the wrist and not leave it straight like two handed lat pull downs

[@alessandromulas2713]

Luke Skywalker wearing Yoda tshirt... May the Force Be With You.. 4 ever will

[@briangriffin69]

🙏

[@DonCorleon31]

It's just not the same anymore 😔

[@Mm-om9ol]

John was the pioneer that all these influences have piggy backed off of but don't credit him for it

[@jrhunt4030]

✊🏿REST IN POWER

[@559jgs]

back day was yesterday >:0( "missed it by that much." -[[[[----------]]]]- will still givitashot!

[@kkanthony2873]

Miss u

[@johnpaulnath2]

This is the only workout in which I can feel my lat

[@Порядковыйномер-р9ц]

T-shirt 👍

[@andym3017]

Such a good chap , what a loss to the world

[@timbrawdy2249]

What’s his app called?

[@mountaindog1]

Mountain Dog Diet - 9 years worth of info on there and tons of seminar footage!

[@dwaipayandattaroy9801]

Malik can i get a job of trainer at your gym , hustle