How To Actually Target Your Lats With The Lat Pulldown!

The Lat Pulldown is a great exercise to build your back but people often get it wrong! Here Danny shows you how to properly perform the lat pulldown and covers all the information on setup, cues, and anything else you would need.
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- Set up with thumbs right where bend occurs in the bar
- Sit down making sure torso is upright
- Pulldown to the top of the chest
- Line chest up under the bar
- Think shoulder blades down
- Bring chest to the bar as the bar gets lower
- Helps you better recruit and feel the Lat
- Visualize pulling hands down in a circle circle
- Finish with the bar at mid chest
- The tempo should be under control
- Don’t use momentum
- Squeeze your lats at the bottom, hold for 1-2 seconds, and then let you lats control the elevation of the bar on the way up
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[@DaBrute]

That's a damn nice gym

[@ronin_9]

Saiyan Strength gym

[@Oh6Torch]

Yeah, so many goodies it looks like gym showroom floor. Lots of eye candy for sure.

[@neslind1]

@@ronin_9Saiyan strength gym has no equipment. Its all body weight x300 gravity

[@archantae]

this video was SO helpful! knowing where to grab the bar, where the bar should land on my chest, how to pull. i had def been using my biceps instead of my lats & now i’m engaging the right muscles. thanks for this!

[@zptwin2]

I've seen numerous videos ok lat pulldowss but for some reason this just clicked. I felt an immediate lat dominant pulldown. I've been doing them wrong for a whole year. Thanks alot.

[@kristin5035]

Just found your channel and subscribed immediately! All of these videos are so helpful. I see so many videos on Instagram with athletes doing all of these workouts but they never explain how to do it correctly.

[@Jacious]

All these years doing lat pull downs the wrong way. Thanks for the tip. I’ll use this technique forever.

[@notryder021]

thank u so much man, my lat pulldowns felt weak and uncontrollable but now they feel perfectly smooth. Keep up the amazing work 👑

[@jillianvazquez1365]

Thank you every time I go to the gym I see people practically laying down doing these. Good to know that I am doing them right

[@katherineyoung1401]

Thank you for the great explanation, I always lean backwards but am going to try this.

[@bretwalda8543]

Ive actually learned something from this. Thanks

[@woodfamily5229]

Great explanation. I'm constantly ending pulldown sets early due to my arms getting tired. I knew that didn't seem right. I'll focus on what you've said next time I workout. Thank you.

[@dardis1915]

Any tips

[@kirbywarren8265]

Get some straps or versa grips,focus on contracting your shoulder blade down and together.

[@madmaxiemartialartsnerd485]

if your struggling even with correct position it might also just be that your arms are genuinely to weak for even if you have perfect positioning your arms will still be naturally be doing a little bit of work, so part of it might be you need to train your arms abit harder so they dont tire out before your back. I for example had horrid grip strength from a injury so i really had to do some muscle rehab before I could use any machine that required any form of grip strength. Took a while but I got there.

[@kabir1557]

@@madmaxiemartialartsnerd485 yeah this is true. When I first started the gym....my biceps would get tired very fast during lat pulldowns. But now 2 months in the gym.....my biceps are getting better and don't tire out as fast as they used to. So yeah strengthening your arms might be the way

[@timrich7861]

An easier way to activate your lats is to just apply slightly more grip pressure in your ring and pinky fingers. Since the tendons in those fingers run along the medial (inside) part of your forearms, your lats will automatically be cued. Now cue the gains! Haha.

[@dantes1393]

Thanks bro!

[@Luke_]

Interesting! I'll try this in my next session

[@alphamale3141]

Very helpful. I was leaning back slightly. I have now improved my technique. Thanks.

[@evantanaka3293]

Another fantastic and informative video from Mind Pump!

[@brneyedgurl08]

Best tip was to pull shoulders down. I've been squeezing them together and wondering why I wasn't making any lat progress. That little tweak in my form has made all the difference and I can finally feel full lat engagement. Thank you!

[@I_Andromeda_I]

Thank you very much for this.. my pull downs were hitting my throat, and I was wondering why I was feeling it in my biceps as well.. now I know. And I will fix it Thank you again

[@campbellwatson8576]

Wow, awesome content as usual. Thank you

[@henry-bo3np]

Danny Matranga's videos are the best. Quite helpful. Thank you for sharing

[@sslee153]

Excellent tutorial, with very helpful instructions below the video for reference. No ego seeking antics. Just pure desire to share his knowledge. Thank you.

[@MrPender1]

perfect, thank you.... headed to the gym now...

[@MindPumpTV]

Good luck!

[@ghadikhalil7207]

How did it go?

[@masda6499]

@@ghadikhalil7207 lol surely he remembers how it went 2 years ago ..

[@marcusmauriello]

@@masda6499 LMAO

[@loudcloud5793]

@@masda6499 🤣🤣🤣

[@PlatypusYSL]

Can't believe I went this long without knowing what my lats feel like! Thank you for this!

[@MindPumpTV]

Glad it helped!

[@richbrake9910]

Dang...'bout time!

[@TheMainMayn]

One of the best tips videos for lat pull downs out there. Solid bro,

[@neslind1]

Best late pull down video out there. So many well known people tell you to lean back. This really fixed my lat pulldown

[@chrismcvay7056]

Thanks for the key to mind muscle connection to know I'm working lats.

[@UrsTrulyDJScout]

Thank you Danny! You are awesome!

[@skater4lifemelbell]

I was worried about how to cue this for a new client and this helps thank you!

[@stuartsimpson4070]

This channel is really good for learning how to exercise correctly without being sold a tonne of bullshit and clickbait. Very refreshing. Thank you!

[@edwardcastro5223]

Awesome tip!!! Keep it up buddy. You just got a new subscriber

[@newearth6984]

Thank you for the great demo

[@martelindbergsli9779]

This guy is Real good at explaining. Im prepairing for gym to open up again tomorrow

[@lindaclifford2727]

Thank you, great information !!!

[@MindPumpTV]

Linda Clifford glad you enjoyed it!

[@thelostpirate3185]

I'm watching this in the gym just so I make sure my form is good (I'm watching this in my 1 min rest times)

[@Timo0469]

1 rest is too short bro for isolation it should at least be 90 secs and for compounds 2 minutes at least

[@thiiraphatsrituravanich7052]

meanwhile the video is almost 5 minutes long

[@suziedeschene5069]

Haha same

[@johnsuperhist5219]

@@Timo0469 for compounds do you add an extra weight on each set or use same weight for day 1 then day 2 add an extra weight ?

[@jon-marcyaden6265]

Very useful! Thank you for sharing your practice!

[@afeez4229]

Adding this to my workout routine 🙏

[@liferiot]

Good shit, man. This had a few extra tips that will help me with a client tomorrow. She has everything right, but still uses bicep, even with an overhand grip, being outside the bar, and all that.

[@mkm19067]

Super helpful, thank

[@rachaelharper3778]

Thankyou for this the lat pull down is now my favourite machine 😁😁

[@MrRillaDutch]

Nice n straight to the point .. no bs

[@alejandrospivey9727]

This channel is awesome!

[@Staarlik21]

The best video out of +15 I've seen, great explanation

[@benaldinho8540]

Great vid, very useful.

[@Nodoors_nowhores]

GREAT stuff!!!!!!!

[@JackKing12.]

Great tips and methodology. Seen guys in the gym doing this sooooo wrong which you've demonstrated.

[@joshuadoyle7334]

Nice bit of info 👌

[@amerryatheist]

The "pulling your scapulas down" mental visual helped me a lot! I've been struggling with this exercise for a while now. Thanks for the video :D

[@kujofn.8220]

Thats actually wrong it limits range of motion.

[@mattrod613]

Thanks for fixing my pulldown!

[@Hamish09]

Thanks this helped a ton👍

[@lucasespinola4810]

This has been the most helpful video for lats that I have ever seen.

[@ITSREALLYNOTYOURFAULT]

Ok, that worked - thank you

[@larrypandoff]

great job thanks I've been doing it wrong for 40 yrs

[@socialcommentary1014]

I'm getting ready to include this exercise in my workout routine. This video has really helped me. I'm going over this again and rehearsing the move.

[@pedrogarc1a]

Very helpful video bro, really appreciate it

[@MindPumpTV]

Glad it helped

[@newacc1234]

I would like to add, a thumb less grip is much needed to eliminate the biceps. So, that the hands just act as hooks. Plus, while pulling the bar one has to bend the elbows; as if performing a front double biceps pose with palms facing forward.

[@daphnetay4362]

I love your video, great tips, I always feel I am more engage shoulder blade when I doing lat pull down, I going to try yours advice! Thanks! Can you do video how to engage our back muscle when doing rowing? Thanks!

[@MindPumpTV]

Daphne Tay several row videos on the channel!

[@flourishgem3625]

Love this!

[@ferbianoronaldo5238]

Great video Danny.

[@MindPumpTV]

ferbiano ronaldo Glad you enjoyed this.

[@officialcisko]

Definitely feel the difference.

[@sam7765]

Great video. I'm still trying to recreate the best set of lat pulldowns I ever did that mad 60kg 5 11 me feel massive 😂

[@beans6232]

Helped me sm

[@indielover85]

Thought I was nailing it might have to put weight down in order to make the adjustment tempo is on point but don’t thing I push the chest out enough thanks for tips as always weight training can be a humbling experience if you are willing to dial in on everything

[@beaucarpenter4688]

Good tips. 👍

[@StephensBoxercise]

Very good video, I would like to see video on BFR TRAINING for the the upper body and lower body. How it works and how it could be used in someone's training.

[@MindPumpTV]

Stephen TG This could be a good one!

[@thabisodube]

I love this guy

[@alexisrichins4556]

this helped SO MUCH THANK YOU

[@MindPumpTV]

Awesome!

[@chadolive1]

Hey great video... like the breakdown. Curious you explained the curve in the bar where to grab I suppose it's what feels comfortable.... just wondering is aiming to grab wider a possible goal?or no, because everyone's body is different the bar is build to meet more than one body type and should stick with what's comfortable....??? Sorry for all the questions.

[@lauratice8490]

So helpful!👌

[@MindPumpTV]

Laura Tice Thank you Laura, feel free to add feedback in regards to future content.

[@SEXYshot-nk1yu]

Good explain

[@LL_YD999]

Thanks gym bro💪

[@strongtrucker2693]

Would love to see some powerlifting demos! Nice hair BTW Danny!

[@MindPumpTV]

justin Mitchell We can add those in.

[@balasaravanan500]

Thank you very much

[@amykrygsman9080]

Hi! Love your informative videos as always! Quick question tho, can this exercises be done using dumb bells?

[@MindPumpTV]

The closest exercise you could do to him the target muscles similarly that uses a dumbell is probably a dumbell pullover or a dumbell row. The best non-machine variation would be a pull-up.

[@Beth_Seren]

Thank you 🙏

[@edwardmartin4604]

I will try it today to use lat pull down today at the gym

[@IlluminatiMember111]

Damn you’re a life saver, I was killing myself trying to figure out why I wasn’t feeling it. Will try this out!

[@IlluminatiMember111]

Update: I have no idea what I’m doing wrong, I could just be fatigued

[@EmirAssassin]

"Momentum is not a muscle we want to train." you say that, but you should never skip momentum day or you might end up with skinny little momentums!

[@greenday2024]

🤣

[@Samuellwright]

Wtf 🤣 ... Why does this remind me of something OE Fitness would say .

[@clamum]

"Squeeze the lats at the bottom" lol yeah, if I could actually feel them. I can flex my biceps, quads, hamstrings, chest, but anything back, or lats? NEIN

[@JAYJAY-ch4ik]

You need to build mind muscle connection. Easiest way is to do the same lat activating exercise for a week or 2 with little load. Try to imagine and activate the lats. Eventually you will feel it. It’s much like chest.

[@blakeb9964]

Same. I hate pulldowns bc I feel I'm never doing them correctly.

[@blakeb9964]

@@darlenev5448 I'll check it out now, tyvm!

[@atlf3357]

Lmao this is such a mood. I can feel EVERYTHING *BUT* the lats

[@zondaboy6493]

Try leaning back a little and pull the bar straight down, not to the chest.

[@obiwanfisher537]

This "catch and feel the lats" is a really good tip. I am a beginner in the gym and today I did lat pull downs and I couldnt feely back. I still dont really. I feel my other muscles that I trained but not my lats. I trained hard, 4 sets with aiming at 8 reps +2 in the tank, and 5th set a dropset until total muscle fatigue. I hoped this would stimulate it but I guess not. Not without the "catch and stretch".

[@patriciam.kristen7899]

Coach Danny is the best! 🤩 Love all your content!

[@MohammedAli-fh2ed]

Hey man , can you make a video demonstrating how i can better my muscle mind connection to my back muscles. I have a great connection with my bicep tricep and chest muscles , but i struggle with back and shoulder muscles

[@carterwilkinson9102]

What is your opinion on keeping it more of a shoulder/lat movement? I don't like to fully extend my elbows. I feel it in my biceps when I do that.

[@Infinity-gm3gy]

a cue i like to focus more on the lats is to think about cracking a walnut between side of your torso and your elbow

[@MindPumpTV]

That's a good one as well. Any other cues ya like?

[@LiftRunBang]

This STILL doesn't bias the lats. It will bias the teres major. That's literally bio-mechanics. The lats attach to the spine and the fibers run to the front. That means the arm has to be in FRONT of the body in order to get the lats into a full lengthened position, and then the arm path needs to come so that the elbow is closer to the hip in order to fully shorten the lats.

[@leftwinger764]

I agree totally! Another ‘no go’ is to row to your chest. It will activate your biceps AND it will hit you lower lat much more than your upper lats. Go not futher than chin level. And one last thing: place your thumb over the bar. So you have more relaxtation in your hands. All to benefit to hit the weight on your lats (in stead of forearms and biceps)

[@MrDesertmike]

Boss video!! Excellent mind muscle visualization

[@stuartshaw7640]

My forearms burn from lat pulldowns, I might be too wide and not vertical enough. I'll give these tips a go on the next back day. TIA

[@Samuellwright]

Same. I believe this happens because I don't do any focused forearm training. This might also be the case for you as well. I think over time it should subside.😅

[@stuartshaw7640]

@@Samuellwright the tips helped but yes, a lack of grip strength and firearm strength isn't helping. I've created a wind up bar connected to 2.5 or 5kg free weights and it's helping a lot!

[@yahircorrales9549]

The motion he showed actually works

[@suzspurr9098]

Very informative & helpful!

[@TheBlacksun187]

Are you guys going to do a squat video? Especially for glutes. I’ve never been able to really feel them work and have started to do things for it but I am also flat footed so

[@MindPumpTV]

Theres lots of videos on these topics: kzbin.info/www/bejne/iZDYi4Nqiq1pgJI (GLUTES) kzbin.info/www/bejne/p3fOipWOqLCFnKs (SQUAT VARIATION)

[@laurensgosling8116]

Thnx for sharing all these tips, has helped me a lot lately

[@MindPumpTV]

Laurens Gosling glad to here it, Laurens.

[@FutonsJapan]

Great stuff, but my triceps fatigue first if I go lower than the clavicals. What am I doing wrong. This is for wide grip pd and close grip pd, reverse grip.

[@Limpuls]

Most important tip is to wrap your thumb over the bar, like the other fingers, and not around the bar like in this video. That way it makes you use your bicep less and lats more.

[@lucentshadow]

What would you guys recommend for building shoulder power?

[@harveywhite383]

Im new to gym and im feeling bore in chest lol i am pretty sure i was following this form

[@icejumperke]

Squad was asleep again! Nontheless: aweome video again, guys! Today is pull day, so I can implement these tips in todays workout 😄 Btw: looking buff af, Danny! 💪

[@MindPumpTV]

Wezz hell yeah my man!

[@icejumperke]

Worked like a charm bro 😏👌

[@rohithsai5675]

Please make a vedio over T bar Lat workout

[@MindPumpTV]

Rohith Sai thank you for the suggestion.

[@Jack-fy2db]

Great tip, is there a better exercise to target the lower back ( ie hips area) to target they lower back fat area?

[@Haru-ic3xh]

You cant target fat

[@Chance57]

I have a machine at home and it's just not high enough for full ROM. Is there anything special I should do when doing pull-ups to get a similar result?

[@chip7646]

What your take on Sissy squat machines?

[@TheYamahog12]

When I was young I did pull-ups and pull downs and easily engaged the lats. In fact my lats were the most pronounced part of me and were very strong. I had a full right shoulder replacement four years ago and it ended my ability to do pull-ups. I can do a couple but scar tissue gets in the way. I now do pull downs but I can’t hit lats to save my life. Maybe I’m using too much weight but I don’t think so. What other exercises would target the lats? Thanks.

[@bruhroyale12123]

A little late but rowing movements and pullovers may be a good thing to try. Hits the lats differently but try rowing variations

[@ktcarl]

Wow! I've seen so many videos saying NOT to place your hands so far apart. They usually instruct to place your hands just before the bend in the bar.

[@alanchamberlain9902]

Do these really work for building muscles in biceps? And if so what kind of reps/sets should I be doing 6 sets of 10 to start or more? And how soon would you be seeing results if I just done those?

[@r0fLc0pt3rf0rtHewiN]

this does not target the biceps, look into biceps curls for that

[@kevinwalsh3390]

sweet gym what is the name and where is it thanks