How to MAXIMISE Lat Growth with Perfect LAT PULLDOWN Technique

myoadapt.com/
👆🏻 Register your email to be notified when MyoAdapt launches!
In this video Dr. Milo Wolf breaks down the optimal exercise technique for the perfect lat pulldown. The right grip width, the right tempo, the right attachment... are you optimising your lat pulldowns?
References:
1. www.ncbi.nlm.nih.gov/pmc/arti...
2. pubmed.ncbi.nlm.nih.gov/25601...
3. journals.lww.com/nsca-scj/abs...
4. sportrxiv.org/index.php/serve...
5. www.ncbi.nlm.nih.gov/pmc/arti...
6. pubmed.ncbi.nlm.nih.gov/31268...
👇🏼 Get 12 FREE programs at my website!
wolfcoaching.com/freeprograms
Follow us on socials for more:
• 📸 Wolf Coaching Instagram: / wolfcoaching_
• 💥 TikTok: / wolfcoaching
• 💻 Milo's Instagram: / wolfcoach_
If you enjoyed this video, please drop a like and SUBSCRIBE to the channel for more!
💻 Editing & Thumbnail provided by: blackboxmedia.uk
#latpulldown #backworkout #scienceexplained
"How to MAXIMISE Lat Growth with Perfect LAT PULLDOWN Technique"
Music from Uppbeat.
Business Enquiries: [e-mail]

[@user-he4ef9br7z]

Pullups have given me more growth from lat pulldowns. Pullups allow for a more natural resistance direction for the lats. They also allow you to change your body's angle to target other parts of the back.

[@HughLeFitness]

That handle is not called a V-grip, it's called a double-D handle. A V-grip handle is an actual V mostly for triceps pushdowns. A lot of people make that mistake. Similar to how some people call an EZ-curl bar just an EZ bar. Cheers mate!

[@josephherrera111]

Dr Wolf, you are posting pure gold. Actual useful, practical shit I can do after watching. Bravo

[@facesmelt9903]

I don't want to show off or anything... but I've been taking useful shits for my entire life. And I'm not even a doctor!

[@skipcanne5883]

Finally that’s been cleared up thank you

[@michaelblough4597]

I’m tall and I’ve always had a hard time getting a good stretch before the weight hits the stack. The suggestion to sit on the floor is a simple solution. Thanks for the tip!

[@charmaine9234]

Fantastic video!!!

[@alexsmith-gn4tp]

SO glad that I found your channel ! Many thanks for all that you do ❤

[@KODE86Music]

Glad I found this channel! The latest science-based info + your hands on experience. You’re very well articulated, keep going 🔥

[@soulshinobi]

Very much appreciate the review of the recently science on good lifting technique in general.

[@Renegade_2023]

Thanks for this. I followed you over from renaissance, hitting the gym today to tweak my technique! I’m an the ultimate hard gainer and have real difficulty feeling my lats or seeing growth! Thanks again!

[@robertthompson5501]

Thanks. Did lat pulldowns as part of my DC training today. 🏋‍♂️🏊🦊

[@arthasis1337]

Great video! I would encourage everyone to excitement with different grips. I was a wide grip bar purist for years but recently tried the v grip you showed and discovered that, at least for me, it allows a much deeper stretch on my lats and I’ve seen growth since I made that change

[@nygeek6471]

Thank you dr wolf

[@MatthewMoller-gj1ht]

Retired IFBB Pro Ben Pakulski, also known for great legs/calves, has a great training video on calves from a few years ago that corroborates the lengthened partial superset approach. Keep up the terrific content Dr. Wolf! 😊👍

[@SH789-x2f]

Great video, i would like to see the tricep pushdown (with a bar)!

[@bahalana923]

Thank you Dr. Wolf. I tend to just give up when I can no longer bring down the bar to my chest, because I thought if can't do full ROM, those reps are useless. Moving forward, I"ll keep going even though I can only bring the bar down to my forehead, and milk that stretch! Also, thanks for addressing where to grip the bar, as I've been gripping the bar on the edge, so on my next back day, I"ll be gripping it about shoulder width or narrower.

[@markprincipe9154]

I remember Steve Holman emphasizing the stretch position during exercise when he was Editor in Chief of Iron Man magazine some 20 years ago. He advocated what he called X-reps, which were partials in the stretch position after you couldn't perform any more full range of motion reps.

[@WadeGarrett02]

POF: Positions of Flexion performing 3 different exercises for each muscle in the midrange, stretch, and contracted position. Compound exercise, isolation exercise emphasizing stretched position, isolation exercise with the contraction position emphasized. Usually 2 compound exercises 1 day 3-4 sets each exercise 7-9 reps each set. 2 isolation exercises 3-4 sets 11-13 reps the next workout. There's been theories and methods applying every angle, exercise, rep range, etc. I've personally applied everything and experimented with high volume, low volume, training a muscle everyday, training a muscle once a week, twice, 3 times, every rep scheme. What I value the most is the confusion and using as many ways as possible to say the same things over and over to complicate things excessively to the extreme. I used to do the same thing obsessing over exact workouts considering every variable variation to construct guaranteed progress in a linear fashion attempting to maximise progress workout to workout week to month to year. Confused about what to do? Worried about 0-3 RIR vs failure? Worried about fatigue and the size of your vastus lateralus getting a maximum stretch in the shortened position with 72 degees of extension on the second set with your knee fully extended to isolate the muscle. Followed by the eccentric or lowering phase of the repetition making sure not to let leverage of the other 3 quadricep muscles fail first or else maximum hypertrophy won't be achieved due to the inexperience of the muscle being trained purely due to the point where you'll need to either increase your RIR from 0 to 1-3 or stop anywhere from 1-3 reps away from failure but only on certain exercises because training 1-3 reps away from failure isn't as effective if you want to increase recovery while also maximizing hypertrophy compared to 1-3 RIR where you you'll maximize performance and recovery with 23% more hypertrophy when untrained subjects performing all sets to either 1-3 rir vs stopping 1-3 reps short of failure but that's why I desiged this app to take the guess work out in case your confused. 😂😂😂 All joking aside just takes consistency and staying injury free while enjoying the process.

[@josephherrera111]

Thanks!

[@WolfCoaching]

Thank you so much for the support, Joseph!

[@EuphoriaSkater3]

Hot take: The biceps might be more lengthened while pronated but you have worse leverages so you end up using more back to pull. Additionally, you end up using so much forearms and brachialis that your biceps typically don't get close enough to failure. Perhaps if you had a rotating grip, you could pronate at the end to get the best of both worlds 😀

[@4aa047a3]

Thanks, Milo, the video is a nice pairing with the SBS episode! Two questions from the topics: 1. Thanks for pointing out that a narrower grip lengthens the lats more, I'll try it out! What muscle groups does a wider grip lengthen more than a narrower grip? Taking into consideration the four groups you mentioned in the podcast (1. lats + teres major / 2. upper back + mid back / 3. erector spinae / 4. upper traps + levator scapulae), my best guess (not fully understanding the stretch anatomy) would be that it would perhaps favor more group #2, but I'm not sure! Trying to figure out when/if it would make sense to use a wider grip for variation when emphasizing other muscles. 2. Thanks for pointing out that a pronated grip could be better for the biceps, I had been doing a supinated grip on the opposite assumption. I think one of you brought up during the podcast that people probably associate the underhand position with biceps training because it's in a supinated position and that was exactly my (incorrect) reasoning. It may sound dumb, but why does pronating during pulldown lengthen the biceps more, while with curls it's the opposite? We appreciate all of your great work and the SBS folks as well!

[@4aa047a3]

update on point #2: in one of his other videos (kzbin.info/www/bejne/n3KVc2dpfLqCjJY) Milo mentions that doing a pronated grip on curls would probably also lead to more growth, so I had an incorrect assumption about curls above (I'll try doing more pronated curls too!) update 2 on point #2: I tried doing more pronated curls, and it was a bit difficult on the grip (I don't do any forearm work and rely too much on straps, so that could be the cause). I''ll try a neutral grip as a potential middle ground to get a bit more stretch than full supination plus a bit more comfort than full pronation

[@4aa047a3]

update on point #1: after studying more about shoulder extension, adduction, and scapular depression and adduction and after doing some experiments, putting everything together with Milo's info, I believe I might have answered my question (open to any corrections, of course). when I do a closer grip, I feel like I can do more shoulder extension (kinda like bringing the arms more "back" above my head), so it makes sense that the lats will get stretched more. when I do a wider grip, I feel like shoulder extension gets limited, but I feel more scapular adduction and abduction happening, so I think it makes sense that group #2 would be more favored. however, when doing these experiments I was also thinking: the amount of scapular abduction in the wider grip version is perhaps not as intense as in rows, so if I'm doing a pull-down, it makes sense to me to focus on going close to failure in group #1 because it works it very well, while rows would maybe be a better choice for focusing on group #2. another topic I was debating myself in these experiments is that possibly if I'm pressed for time and wanted to do a compound exercise to cover perhaps a bit of both, I would potentially do a wider grip to focus on the lats but also get some of that scapular abduction in the process, whereas doing rows wouldn't help me accomplish shoulder flexion. thanks for helping us become more independent in our reasoning, dr. Wolf!

[@jeffbunnell9961]

I've been doing pulldowns in a giant set: Incline DB Bench, rest a little, then Pulldowns, rest a bit, then after some more rest Wide Barbell Shrugs, to hit a bit more upper traps with scapular elevation after scapular depression from pulldowns. It's been a nice circuit, definitely use straps for pulldowns and shrugs if doing this.

[@gamerkyle14]

Would love to see some more home gym videos breaking down the basics of barbells , dumbbells, resistance bands , body weight pull ups etc Keep doing the good work guys 💪

[@michaellanham2273]

Thank you for mentioning sitting on the floor. I’m 6’7” doing unilateral work right now while resting a left wrist injury. I’d been grateful for a lat pull-down machine that I could do unilaterally, but I could tell it wasn’t a great stretch. Sitting on the floor with a cable machine is great option I hadn’t considered.

[@user-he4ef9br7z]

Tall guy here. Try strapping yourself directly to the cable (instead of using attachments) to get a few extra inches of ROM.

[@bulcsutoth3584]

Suffering from succes (not the wrist part obvi)

[@harryanoos4853]

I enjoyed the video but suprised as to why the use of straps wasn't discussed.😢

[@eddiegrant58]

I was just thinking the same.

[@Scott-fs6pj]

Like dr mikes getting the clicks out.. Ty

[@honeybrew5063]

I prefer the Bench supported unilateral Pulldown. It limits the role of the other Back muscles and let the Lats do the work. Especially when you already have more "dominant" Traps and Rhomboids in comparison to the Lats this is a great variation.

[@malikid1000]

Dr Wolf can you perform a study comparing exercise that give great contraction and stretch where one group does an exercise with just stretch and another group with just contraction, then the third group combines both

[@cooperbegnoche5117]

8:39 What you said here is right, but I would have worded it differently. You are supposed to lean back a little and push your chest up. It lines the resistance up with your lats better. The little lean forward at the end of the rep is for getting a really deep stretch. Same goes for pull ups as well push your chest up with your back muscles during the rep which naturally causes a little leaning back

[@pannonianfit1582]

poor forearms was completely forgotten during this video😅

[@TheHybrid350]

Great

[@GtrMmorpg]

Hi, I know its not exactly the topic of the video, but what are the recommendations for ROM and cadence, when training for strength?, like if Im doing sets of 3-6 weighted pull ups, should I go for the stretch at the bottom too? should I control the eccentric part? Or just be explosive on the concentric and let it fall? Anyway, Great content as always!

[@user-io6dq6bg4m]

Great video! Would really like to see a pull up video..

[@johnRivs]

6:40 In pronation, the biceps are stretched but is it the same "streatch" people talk about when there's tension applied to that stretch? Aren't they less involved compared to supination?

[@MrVolke13]

I don't think there is any tension at the top of a pulldown on the biceps wether pronated or supinated. But when you start the contraction the tension starts applying and the biceps will be at longer length when pronating.

[@onurbole7921]

​​​​@@MrVolke13and that logic would make reverse curls a better biceps exercise. I think we are a bit too hyped by this concept nowadays (not saying it is not important, but it is becoming the single most important thing and some wrong conclusions are being drawn out of it). The biceps might be lengthened when pronated, but they are not quite active and they don't take much of the tension. The muscle need to be stretched in a position that can generate maximum force. When pronated the biceps can't do that, other elbow flexors can. Even during eccentrics it is mostly other elbow flexors and not the biceps that control the weight. That said, I don't think underhand or overhand pulldowns/pullups are ideal for the biceps development. Incline curls, bayesian curls and preacher curls check all the boxes.

[@wesrobinson7506]

Dr. Wolf, is there any increase benefit to extending the shoulders more during the stretched position? For example , almost leaning forward as the bar is at the top position.

[@user-pw5do6tu7i]

6:40 i get the sentiment here, but the stretch factor from what i see is moreso in the context of isolation movements, and if supinating gets more emg activation for the biceps i question if the stretch factor still applies. End of the day how you are mentally cueing your elbows will probably mean way more but I think there might be some nuance here.

[@mb3293]

What do you think of loaded tension? I mean kinda fix the shoulder blades the way up that you just use your lats and don‘t move the scapula? So practising the exercise just for the lats and not for the traps

[@viktorpetkov8568]

@WolfCoaching what do you generally think about Pull down machines. Are they better (if stretch isn't impeded) then normal pull downs?

[@kwerby3285]

I think that varies person to person. For me personally, it’s hard to get the full stretch on those because the machine bottoms out and I have a hard time getting a mmc.

[@davidadam285]

How would you approach the assisted pull-up machine? I prefer the assisted pull-up over the pull-down because being seated is not so great for my Scheuermann‘s. Also, I‘m nearly 6‘5“ and I think I can get a better stretch on the assisted and the neutral narrow grip is better for my shoulder joint that has had multiple dislocations and a fracture in the socket.

[@unreactive]

This is very informative! Still got one question though: What to think about shoulder blades on the concentric half of the lift? Should we try to depress them asap? Retract? Protract? Does it even matter?

[@user-he4ef9br7z]

Depress them then pull. Doesn't really matter.

[@davidragon1]

The statement about the pronated grip being better for bicep growth is interesting because you should expect that to be true of any curl. People typically talk about pronated curls training the brachialis better, they don't tend to think of it as a better pure biceps exercise. It could be that 1. People are just wrong (the advice as far as I know is based on anecdote and tradition) 2. There is something to it and pronation isn't superior. It would make sense to me that putting the biceps in an unfavourable lengthened position would only be an advantage if there wasn't another muscle more favourably leveraged to perform the movement. For that reason you can imagine you're not going to get near the same level of direct stimulus to the actual biceps from pronation.

[@PowerMaze]

I like the narrow grip because I feel it better in my lats.

[@jfrizzle626]

Is it necessary to track amount of weight/reps/sets etc (for progressive overload) or is it okay to just train as close to failure, approx 1-3 RIR sets and last set being to failure? I'm tired of tracking my workouts lol. I can't always progress as consistently due to varying fatigue levels from work schedule

[@christianduval8374]

What is the current state of the research on -ve only training?

[@barprager104]

So would supinated pulldowns/pullups provide more hypertrophy for the lats as you stretch the lats more in a supinated deadhang ?

[@KODE86Music]

The lengthened supersets can be used in every set of the exercise, or is it better to just do it on the last one? Like sets 1 and 2 regular and the last one being the lengthened super set?

[@yiannis.demetriou9696]

I trained back today exactly as instructed by you Grandmaster 20 lengthened supersets to failure and 5-6 sets of machine biceps curls supersets to failure. I took enough caffeine to kill 3 regular coffe drinkers

[@rmonov91]

When finishing the lat pull down (hitting the chest) should the last few inches look and feel more like a row ?

[@bigcowboyfan113]

So if we have a home gym where the stack will hit if we allow the full stretch, what are some recommendations to still get the full stretch without the stack hitting? Just lean back a little? Only go as far in the stretch as possible until the right before the stack hits? Love the vids!

[@bigcowboyfan113]

Also a bit confused about the sitting on the ground with a pulley part. But that's probably because I'm an idiot

[@killerkhatiby009]

Dr. Wolf, I think a few others may have mentioned this, but in regard to supinating vs pronating the biceps, if the theory is that pronated is better for pulldowns due to maximizing stretch of the biceps, then would that also apply for most curling exercises? Would you recommend people do more reverse curls to maximize biceps hypertrophy?

[@kwerby3285]

Definitely not. Not sure if that was a rhetorical question. You can do curls with a pronated grip to hit the brachialis but that’s more of a forearm muscle.

[@Scott-fs6pj]

Squeeze flex use my compass method...... Ty

[@immanuelkuhrt8508]

Thank you 🙂 I'm 6'3''. I train at a place with small machines. I can not get a stretch while sitting upright, so I lean back during the entire movement. Maybe 20 degrees. I don't know for sure. Would you consider this as off the mark as the body english version?

[@user-he4ef9br7z]

Strap yourself directly to the cable instead of relying on the attachments, that's what I do.

[@seattlegrrlie]

Narrow grip makes elbow angry, so wide(r) grip is a must for me

[@SB_1357]

So a closer grip lat pulldown can stretch the lats more, but for lower lats isn’t it better to have a wide grip?

[@prpredatorz310]

Is letting the shoulders rise in the stretched position providing a greater stretch on the lat at the expense of tension? I used to do this and would hold the stretched position at the end of my final set and I always found that if I didnt keep my shoulders down and back than I wouldnt feel anything in my lats but if I just made that slight change they would light up and burn.

[@criticalthinker88gis13]

I feel the exact same thing my lats gets way more activation when I keep my shoulders down and I have seen videos where it is stated that is the correct technique

[@emirnartyzhev2053]

Guys can anyone tell me why my hip adductors are so sensitive to volume? They get more sore from 3 sets than my quads from 8, and I don’t even try that hard

[@RonMexico527]

Hey Dr Wolf, can you do a video on stabilizer muscles?

[@pandajohn5911]

No such thing

[@ZapCod]

I would disagree with your logic around the pronation of the hand for a better bicep stretch. Because in the lengenthed position, your elbow is going to be extended regardless, but the tension is better placed in the bicep in a supinated position because you're actively stretching it. My example for the idea of the tension actually stretching the bicep versus just being extended would be why in a seated incline dumbbell curl or other variations we keep our hand supinated to keep the tension from the stretch on the bicep. I'd love to hear more in-depth your reasoning. Loved the video regardless, just a thought I had

[@ProphetFear]

I always get a better stretch and better range of motion when tilting into a neutral or pronated grip on all bicep lifts. The biceps are a supinator as a concentric function, just like the side delts are an internal rotator. You can't exactly dynamically supinate if your arms are always supinated. And to be clear the perception of stretch is more than just a wee different.

[@barprager104]

Supination contracts the biceps. This is biomechanics. So, not contracting = more length.

[@Liamgane2]

Of course i would listen to ZapCod over Dr wolf

[@ZapCod]

@Liamgane2 im not asking you to listen to me, pal. I started a conversation or discussion for the benefit of my own understanding. I actually tried the neutral or pronated variation of incline bicep curls, based on the suggestion from the two previous comments, with my own clients and in my own training, and found some success. Also, I am a CSCS with a BS in Exercise Science, so it isn't like i know nothing. So your comment added nothing to the conversation and would've been better off not said. I appreciate the comments from @ProphetFear and @barprager104 as they were very helpful. Yours not so much

[@nygeek6471]

Your rant sounds scientific and all but the biceps are most stretched when pronated as they perform supination… just like your chest is most stretched at the bottom of a bench press because your chest will perform transverse adduction.

[@raziel8799]

I don't understand how an overhand grip would be better for the biceps. Okay yes it is more stretched, but if you aren't suppinating the grip isn't it like a isometric hold? It's like instead of doing lengthened partials you just hold the lengthened position without actually doing the movement. So I see how moving your wrist from pronation to supination while curling can help with more growth but how does only staying in the pronated grip help too?

[@lewis843]

I feel I'm activating my lats way more when I pause and contract at the bottom though...

[@Scott-fs6pj]

Hi joseph...

[@zakreiner2469]

If lengthening is a good thing to prioritize, why not do this exercise unilaterally with humeral external rotation and thoracolumbar contralateral side bending? Wouldn't that maximize the stretch?

[@deus6950]

I do this still I don't feel that pump in lats, All my other muscles I have figured out the form and they fell amazing it's just this

[@dannybyrnes1052]

Since I've been squeezing my back on each rep my lats have well flared out. So maybe squeeze more with lighter weights and yank the more heavier work. I find if I concentrate on which muscle I'm using I get more out of it. I've managed to rebuild back after a serious accident where they removed disks and spine and replaced with metal. I got crushed in a trench lol

[@mlajdksbfksmdnx5165]

Man thats horrible are you good now ?

[@leodegas7731]

Great video. I love how you show us how to do the exercise also. The recap is perfect way to end. Doing lats today. Perfect timing . My only suggestion is to get rid of the negative talk. Like when you said something about you not liking when someone does their form wrong. Because like you said after, there might be some reason they are doing it a certain way. We don't know. Positive speech and facts is the best way to inform and teach. ✌️😊🏋️‍♀️

[@ippanpedrozo1162]

the 'negative talk' is just memes. plus he said 'as long as you're hitting the other requirements use whichever technique feels comfortable', one of those requirements being reducing non related muscles and body english. leaning back on lat pulldown is wrong no matter what, what he was talking about was preference on grip width, grip bar, grip overhand or neutral or underhand. it's fine, you didn't understand, but don't act like he was contradicting himself

[@leodegas7731]

@@ippanpedrozo1162 I apologize. You win.🙏

[@user-he4ef9br7z]

Very gay

[@ozzy6162]

Guys pause at the position between concentric & eccentric motions to squeeze the muscle they are working - this has been recommended by various bodybuilders over the years. I don't know if this helps hypertrophy or not but it certainly doesn't stop them using the lengthened phase of the motion as well. I would rather see their form on lat pulldowns than the absolutely shit form displayed by Sam Sulek - if he wasn't juiced he'd be injured.

[@Scott-fs6pj]

Lengthen super sets i use em but nuero mind connection better b technical ectasy ty dr wolf......

[@AbuZak14]

Brilliant, just had reinforced everything I'm doing plus some additional pointers. Wide grip and V bar are my staple pulldowns. I would really like to understand the differences of (seal) rowing with a neutral grip that is wide or medium (narrow neutral is dangerous when pulling a 7ft bar), and the effects of elbows in, and elbow out..

[@gokukakarot1855]

For the algorithm

[@MrKakemann1]

A scientific breakdown of the squat/sumo-squat would be awesome. Add some pointers to better ankle mobility too (not just wedge/plates under heels).

[@mihailopopovic4759]

Do a video for king of the back exercises, pull ups!

[@darrak1]

Abs crunch machine video! Noone has done that yet

[@lukeharris2622]

✝️💪

[@kalabhairava6670]

Dear Dr Wolf, You claim to advocate for lengthened partials, yet you speak with full (rom) sentences. Curious.

[@Ash-os7fc]

Why don’t you talk to the TeChNiQuE CyBorGs that pause their lat pulldowns at the bottom

[@Scott-fs6pj]

Marianas deep challenge length partials spend more time thete pendingg exercise😢😄😃😈

[@jippmaster1436]

How to maximize lat gains: switch to pull ups

[@MAG_--]

I remember when I was 14, almost 20 years ago now, in preparation for a military camp at Valley Forge (basic training lite) I supersetted Lat Pulldowns pronatated with Lat Pulldowns supinated. Eventually, I pulled above my weight by 20lbs of 145 for sets of 12. I did them 5 days a week😅 I was cocksure I would be able to dominate the pull up test. Got 3 :(. Fucking strength transfer was trash. Anecdotally I've never experienced worse strength transfer, from chest and certainly not my legs. Anyway, I might of actually overreached. I know it's hard to demonstrate in the literature. But my performance decrease ended with me doing. 3 the volume of my initial classic bodyweight resistance training post test. I tore my Distal bicep tendon, tore my meniscus and I've never recovered shoulder comfort. Not to mention waking up to being SAed and only given a separate room, with my request to leave denied. Those halycon days of yore except, More importantly, that latpulldown strength transfer to pull-ups :(.

[@freddym6643]

Pulldown vs lat prayer?

[@RicardoSilva-hk2er]

Also would like an answer, I starting to think that prayers are better

[@Antonio_Serdar]

Pulldowns...so much easier to overload.

[@ippanpedrozo1162]

prayer. he's gone on record saying the best possible exercise for lats are dumbbell pullovers bc of the high tension in the stretch, and the prayer is the same movement but with less tension in the stretch

[@FIGP1]

Even a weak shit like me can do prayers with weights that start to make it difficult to stay in place without excessive leaning and overall changing the technique, so def pulldowns for overloadability

[@user-he4ef9br7z]

Lat prayer. Deeper stretch, better resistance curve. Along with pullups.

[@irmantasvaitkauskas6769]

my byceps burns when doing pulldowns they give up first, straps or thumbs tricks does not help

[@duhotatoday3277]

I've had the same issue. I solved it by pre-exhausting my lats with 1-2 sets of isolating lats doing pullovers before jumping into pulldowns.

[@hiraya5296]

how about switching to an underhand grip if you're doing an overhand pulldown alternatively, maybe you'd be better off with something like lat prayers instead? since the limiting factor in that exercise is only the lats, as opposed to the lat pulldown which in your case is limited by your biceps and not your lats. just a suggestion : )

[@Zaiberia]

I used to have that problem too but this video helped me solve that. Now a day I also start with 2-3 sets of one handed lat pulldowns, and since I’m 189 cm I do them on the floor to get a full stretch that feels amazing all the way down to the pelvic bone, and helps me find the lat engagement before moving onto regular lat pull-downs. Best of luck! kzbin.info/www/bejne/qaDIZ5Rug7iLd5ofeature=shared

[@irmantasvaitkauskas6769]

@@hiraya5296 underhand is even worse, bicep burn comes way faster

[@user-he4ef9br7z]

Try close neutral grip. Focus on pulling with the elbows. And make sure your biceps have recovered from previous sessions.

[@BrockOBauma]

Bro ain't been 240

[@fender1000100]

Mate you want yo worry less about your back and more about your arms and forearms.

[@merogaro7197]

Shut up dumbas

[@8000860]

That's all is fun... But, why do people who are training "by science" are so small then? I'm not talking about 99% fake natties around. I'm talking about people, who are really natty, but are much bigger, than "science" influencers. It means only: 1. Science influencers don't use their own suggestions to get bigger. 2. Those suggestions just don't work.

[@KurokamiNajimi]

Not necessarily science based but there is some niche advice that actually works which you’ll see from people like Alex Leonidas, Bald Omni Man, Basement Bodybuilding

[@Ash-os7fc]

@@KurokamiNajimibut those people are the complete opposite of these optimal bros and make way more gains

[@KurokamiNajimi]

@@Ash-os7fc They’re not science bros (Alex does follow research though) but they use unconventional methods was my point

[@user-he4ef9br7z]

Their suggestions work but like everything you need to pair it with good genes and hard work.

[@davidragon1]

It's faulty logic and the flaw in relying on comparisons between different people. Your premise assumes that an individual training optimally by definition should be bigger than someone training sub-optimally. That assumes that training is the only thing determining how big you get. Obviously there are other factors and gap between optimal and suboptimal training might not compensate for the factors that vary between people. The science is trying to isolate the variables to identify what exercises will produce more growth. Even if your exercise is optimal for you, that doesn't necessarily mean you'll get bigger than the next guy who trains worse than you do.