Lat Pulldown Mistakes (KILLING YOUR GAINS!)

Lat Pulldown Mistakes that is killing your back gains!

[@bdog2200]

Letting your shoulders come up at the very end is full range of motion and actually stretches your lats at the top. It also allows your lower traps to be worked significantly more since you have to pull your shoulders back down to do the next rep. It's just a variation

[@mihneaaleman193]

i agree, i wanted to say this too

[@elijahg3868]

Was about to make this same comment 👍🏻

[@Name-bn3vo]

Glad someone said this before I went on a rant lol

[@vladimirgaucan8832]

Women ☕️

[@flamedash2837]

True. It will be worse if you're goal is true Lat isolation. But it's a nice compound movement, pull ups are the better variant anyway, if you're goal is a compound movement.

[@SamStanley-581]

Releasing your shoulders allows full stretch of the lats which is pretty much the most important fact in building muscle

[@LeilaVividSounds]

Exactly!!

[@Necatibeyy]

Ur so clueless

[@Necatibeyy]

The lats have ZERO leverage there

[@bdog2200]

@@Necatibeyy that's not the point. The lats may not activate until you pull your shoulders back down again, but it stretches the lats much more, and activates the lower traps WAY more

[@Necatibeyy]

@@bdog2200 why would you stretch them if they have zero leverage there🤦🏻‍♂️

[@mrp1224]

That second one is full rom maximum stretch of the lats. Constant tension and maximum retraction and contraction are two completely different things.

[@dummy999]

Exactly, you can't call it a "mistake" to do full ROM. Stretch under load is a huge part of hypertrophy. You can keep tension as long as you can, get the full stretch at the top, then reset your scapulas and regain tension as you start to pull again. But it's just not right to call that a "mistake".

[@s.omarfarooque1486]

Women☕

[@CarlosLopez-qv3cs]

@@dummy999 This is what I do bro, but most people won't know what you are talking about...I have never seen anyone other than myself doing it just how you described.

[@dummy999]

@@CarlosLopez-qv3cs Yeah, if you go around any gym, you will likely see the majority of average gym-goers doing movements either incorrectly or sub-optimally.. Just gotta worry about doing it correctly yourself

[@HAMDOG7777]

Agreed 💯

[@ladies_man217.]

Nothing wrong with your shoulders going high. Plus the tension wouldn’t really “go away” considering you’re using a cable machine. Hope that helps

[@bloods4903]

They go automatically up and down because it's friking compound movement. She uses 5lbs so ofc she doesn't use them LOL

[@IHeArTrOcK20]

A slight lean back will also get more engagement and ROM

[@hehexd9781]

Correct

[@swiftcleam1136]

“ dropping your shoulders UP, like this. “

[@DaBrute]

😂😂

[@_LC__]

☕

[@notevennero]

english might not be her first language ig

[@corismsyn]

Woman speak 😂

[@notevennero]

@@corismsyn whats this got to do with her being a woman?

[@elder_millennial_Fboy]

but if he's a big dude, how could it be doing it wrong? you know... he's big. It's working

[@carnage5350]

What if there were two equally big dudes who did it two different ways? Of course there still might be a better way to do it between the two

[@gummy5862]

No cause PEDs will make you grow no matter wtf you do lol. Don’t trust a guy just because of his size.

[@elder_millennial_Fboy]

@@carnage5350 the best way to do it is to do what works for your specific body. videos like these are stupid,

[@tbug50]

@@carnage5350Read your own wording. One being ‘better’ does not make the other wrong.

[@psych0-shorts]

steroids and consistence.

[@aryannaramirez8150]

Waiiiit this makes more sense now I was dropping my shoulders because I thought that would give me full range of motion

[@williamthelizzard167]

It does give you a better range of motion and also lets you stretch with the weight, it may not be a massive part of the movement but it definitely is worth doing

[@blankpaper8185]

​@@williamthelizzard167 agree

[@cerealgye]

Also Don't lock on the bench press/ leg press ect. "You lose tension" Smh

[@Ethan-fr4jy]

It does give you more range, she doesn’t know what she is saying

[@skinnypimp85]

@@Ethan-fr4jy most FORM POLICE people (which she is) are weak and give HORRIBLE advice. The "big dude, lifting alot of weights" didnt get big by doing it wrong, as she is suggesting.

[@lucasvarley9764]

Such an educational video! Great stuff Hanna thanks for the useful tips. One of the biggest things that have helped me build muscle aside from spending time in the gym has been a custom meal plan from Next Level Diet. I use it every week and I love it!

[@Toneymoney5]

As long as your going to the gym repetitively, don’t let the content criticizers deter you from working 💪🏾🙌🏾

[@endokrin7897]

Yep! This lady is not right

[@Khankhan-hv1lk]

Thanks for the excellent advice. This is a mistake I've been making. Thanks to this video I've corrected my mistake. Keep up the good work.

[@Youssefmohamed-ie6cy]

finally someone explaining it smoothly thanks

[@evanrogoff7]

Perfect explanation, I hope others use this. Game changer for me personally. Chest up, imagine you pull with your elbows

[@devincognito8932]

No it’s not, she clearly doesn’t understand that full ROM will only happen if you do exactly what she said not to do

[@rickstaaa8026]

Very Helpful! I for sure have been releasing my shoulders in previous workouts...

[@vikingthedude]

Releasing them is good. Stretch under load is what that’s called. By releasing your shoulders you’re stretching your lats under load. That increases the hypertrophic response. For more info watch Mike Israetel and Eric Helms

[@CorvoFG]

Excellent. So many people don’t actually engage the lats at the top. They seem to think that the exercise does it for them!

[@bipi420]

Thanks been avoiding this excercise because i was afraid of doing it wrong 😢🎉

[@cleopatraleons]

We love you! Doing my second workout program from your app, my body is destroyed ❤

[@eon001]

I actually just halfed my dumbell weight on my arm curls so I can preserve form. Helps against injuries too.

[@steveffuksake]

If you see a big dude lifting a lot of weight means he is doing it right 😂

[@wonder777warrior6]

i mean..where did they get those muscles from to begin with am i right lol. she hardly got none and shes talking smack.

[@peace_ful_eyes]

nah i had a gym buddy big dude, lifts wrong messed his entire body up with years of lifting wrong

[@adamedwards4839]

@@peace_ful_eyesbut you don’t get big by mistake you need to lift heavy regardless yeah form is crazy important but you need to lift heavy

[@mixedmartialoddest]

AHHHHHHHHHHHHHHH! AHHHHHHHHHHHHHHHHHH!

[@leopapio683]

​@p.b.farhad all the Injuries I have ever gotten have been outside of the gym 😂 Gym is and always be risk/reward

[@Jason_Cunts]

And yet everyone else with actual knowledge knows that stretching your lats out at the top is key for growth in any lat exercise.

[@enderzebak2863]

no tension is more important, the muscles have to be under tension to grow and releasing fully removes that tension, just like how when doing lateral raises the bottom part is the most ineffective

[@netslum12]

Always form first. Yet most people seem to want to lift heavier than they should

[@prome666]

Form will suffer with last reps anyway. If it doesnt, you finish too soon. Heavier weights gets you to lift heavier weights sooner than clean form. Form is important, but you have to compromise to get the one last rep, which is the most important.

[@Segen_Bell]

​​@@prome666form still allows you to gain balanced strength. And in the long run that's what you want. Sure you can keep on adding more and more weights to lift more, but one mistake is enough to give you permanent injury, then what you gained won't even matter. When you add weights, if you have a better form, you'll be able to control your body and strength better, leading to less injuries. The last rep does make it hard to keep the form, but that doesn't mean you let your tiredness compromise your form. You have to pull through to keep the correct posture, because that's how you gain more control of your body. Compromising on your form just because you are tired sounds like an excuse to ego lift or to do a rep just for ego.

[@DipankarGhosh007]

The common mistake is doing more lat pulldowns than pull ups😂

[@Redditor6079]

I'm too fat for pullups, so I do lat pulldowns until I'm strong enough for my bodyweight

[@hehexd9781]

Stop acting like lat pulldowns aren’t viable as well, i can do 20 pullups in a row from just doing lat pulldowns i rarely do pullups to failure.

[@DipankarGhosh007]

@@hehexd9781 u would be doing 50 pull-ups in a row if u focused more on pull ups and less on lat pull down🙂

[@hehexd9781]

@@DipankarGhosh007 whats the purpose tho, if i wanted to train pullups i would have to add weight and thats wayyyyy more effort than just adding weight on lat pulldown. The highest weight i could get with clean reps is a plate for 5 reps

[@DipankarGhosh007]

@@hehexd9781 the case with weighted pull ups is u would be doing less and getting more in terms of muscle and strength. Lat pull down is doing way much more volume for very less significant gains for a natty. If u did a study about pull ups vs lat pull downs over 3-5 years keeping similar volume, the pull up wins by a light year in terms of muscle and strength

[@atishayjain9555]

Mam this reel is sooo amazing sooo much learn this and i actually do this wrong way Thanku for make this video 🙌🙌🙏🔥🔥❤

[@suhailadam]

I used to absolutely hate this workout because there are so many things you can get wrong and I used to feel nothing in my lats, Now I'm only doing half my bodyweight but with proper form and my lats are getting wide af and I'm loving it.

[@MrUltimaPro]

Yeh my gym buddy does everything wrong constantly but he never listens to me untill someone else then again tells him the same things ... He's like oh I'm gonna do this now I saw it on KZbin ... I'm like mate I told you that last week

[@nunopereira526]

I have a gym buddy exactly like that and worse he keeps upping the weight while his form is bad and i'm telling him how he can improve and how he can avoid an injury...he says yes, but keeps doing the same mistakes and upping the weight. For example in lat pull down he rolls the shoulders to the front because it's too much weight for him and his form is bad...i gave up helping him. I do my set, let him do his set and i don't care anymore.

[@kaitlynduong8940]

Nope the second tip is wrong. Letting your shoulders come up is good for getting the stretch in your lats which over time will be very beneficial

[@love2shop1996]

Wrong; You are more engaging your upper traps with trying to engage your lats. You will tire out a lot faster by doing that…I know cuz I have done this and when I fix it to where my shoulders are relaxed and I pull the bar down my shoulders don’t get as tired. How can you perform a full range of motion for lats when your shoulders are towards your ears? You will most likely feel it in the upper traps and the secondary muscle would be lats.

[@kaitlynduong8940]

What’s wrong with getting tired and exhausting the muscle is the whole point and stimulating the muscle and stretching it out. You want to develop the whole body why limit your range of motion when you can get more benefits

[@kaitlynduong8940]

@@love2shop1996 you do tarot readings don’t even come at me 🤣

[@cl7422]

1st one for sure but the second tip about the shoulders, it’s pulling your lats forcing them to stretch like crazy. It’s great to sit there in a hang for a couple seconds in the hard working sets to really get them burning for the last couple reps. Fills with blood, huge pump.

[@jaymorgan7728]

Thanks. I always have trouble with pulldowns, and its back day today!

[@TheOvieShow]

You should let your shoulders go. It will give your lats a full stretch and take your biceps out of the equation. If you keep your shoulders locked, you feel less lats and more biceps.

[@vincelengyel3683]

If you want you lats to work more you actrually want to do the pull down full range of motion , not moving the shoulders is a variation , but its not benefital if your main goal is to build and train your lats.

[@neilgunns8391]

Yeah she’s wrong

[@ImranKhan-nf2ir]

Thank you so much for breaking this down in so much detail, you've just got a new subscriber thank you again

[@CR-hq6un]

Thank you, so helpful, I’m a newbie to the gym, been going a couple of months, never been explained this ❤

[@illpistolwhip6779]

We should all know by now that the only advice we should be taking from women is on leg day.

[@genz2380]

Lmao not even legs

[@OliviaBloomLuxuryCo.-hn1do]

And NASA would still be on Earth and you wouldn’t be here to discredit women if you never popped out of one!

[@Gamingguy-my4wn]

How you gonna make a video about proper form and have incorrect form 💀💀💀

[@maxboutelle1649]

Love that you are using a false grip as well!

[@user-lc7zt8sk6i]

Contact on your lats: perfectly said!

[@RavenHillReadiness]

The scapula release at the top important and is full ROM. If you have some sort of shoulder issue then thats a different story

[@IsaacMorgan98]

Eh, my goal is to move as much weight as possible so if I'm moving as much weight as I can then I'm successful and doing things exactly as I intended.

[@007stopjockin]

ABSOLUTLY INCORRECT!!! I let my shoulders come out as FAR as possible to get a tremendous stretch, and then tremendous contraction in my lats. Right now as I type this, my lats are SOO sore from Mondays lat session. ALL from letting my shoulders come out as far as they could go. And this also goes for rowing movements. 007

[@theindependenttravelagent694]

Nobody has ever mentioned the shoulder thing to me. Thank you 🙏

[@ValleyOfJehoshaphat144]

If you ever get gym advice from a woman do the complete opposite 🤣🤣

[@Ppppftt]

Go to therapy

[@flaw_less4373]

“Dropping your shoulders up like this” women ☕️

[@kalelgg-wm1ei]

😂😂 yeah we all heard that

[@stemarrfitness]

Really good first tip but elevating your shoulders is a postive thing to do. It gives you full ROM and full stretch for you Lats thus more Gains

[@love2shop1996]

No it isn’t; You are working upper traps and lats if you do that; This exercise is specifically for lats only; You will find yourself more tired and burn out easier if you do it the other way. I say this cuz I have experienced this and my trainer corrects me all the time on it.

[@love2shop1996]

Its like your all tensed up and your shoulders are up and your trying to go down with that movement thats painful lol. Like your pulling more on the upper traps doing that and not really feeling it in the lats.

[@stemarrfitness]

@@love2shop1996 I would advise to change trainer then

[@genz2380]

@@love2shop1996mao this exercise is meant to bias your trees major, rear delts, rhomboids and traps. The lats set are hardly involved as they’re better engaged through shoulder flexion, not shoulder addiction

[@choreik7508]

⁠@@love2shop1996you are wrong and your trainer is wrong. sorry

[@bethanybdl]

So love your tips Hanna. Thanks❤

[@courtneyscott128]

Most helpful video I’ve seen!!

[@ALEXO3333]

I like to start my clients with assisted pull ups, this movement translates so good on lat pull down specifically when u tell them to pay attention where his arms and chest are at during the pull up movement

[@sportandbeauty8090]

Team Full ROM here i am gonna drop my shoulders still thanks for the advice :)

[@AnthonyBolognese710]

If you internally rotate your elbow that’s usually a good cue for lat activation

[@Copexify]

A great cue for anything lat related for me, is to "protect yourself from somebody tickling you in your armpits"

[@Games-and-make-up]

Omg this is such a good tip. Thank you! I’ve been having trouble at this specific machine.

[@deborahbaca1345]

proper form is important for building muscle, but sometimes it just feels good to stretch as well as move.

[@cccccc2229]

thank you so much... I was searching here and there of how to do this properly...

[@kierananthony25]

One of my favorite back exercises. I do them first and I do them intense. Very good advice. 👍

[@kyungshim6483]

I just concentrate on opening my chest at the concentric portion of the movement while bring my elbows behind me slightly. I also try to pause the movement at the full contraction portion of the movement. I don't think that one needs to keep tension at the top instead of getting a full stretch at the top of the pulldown. When done right, I get sore the next day which validates that the exercise was performed correctly. Same principle applies to all forms of rowing movements.

[@elsh332]

When i learned about positioning my scapula correctly it revolutionised my use of the lat pulldown and i started making ACTUAL progress 🎉 form is everything in the gym!!

[@DimirSameer]

I always pull towards my chest using your technique.

[@Siyk7]

When you let your shoulders come up, you get a full stretch so you’re just trying to keep tension on the muscle instead of get a full range of motion which is suboptimal

[@bigboicreme]

Yes everyone alrewdynsaidbthatb

[@SAUCE206]

“Dropping your shoulders up like this” well said….

[@braoha123]

This makes so much sense. I always thought you wanted a bigger ROM kind of like a row.

[@braoha123]

Unless I'm doing those wrong too. lol

[@AyaTheTyga]

Awesome! Love these form over weights videos

[@InfamyJunkie]

The 2nd part about the shoulders definitely isn’t a mistake as others have said. It’s a variation that gives more ROM to the lats. Obviously, that part of the stretch needs to be controlled and one shouldn’t let the weight pull you up. The eccentric needs to be controlled to get that good stretch at the top. If you raises your hands in the air, you should feel the stretch on the lats. She’s a pro and I understand she knows what she’s talking about, but other pros have researched that “mistake” and argued that part about the shoulders can actually help with lat activation more and hypertrophy because of the stretch. Definitely try both methods to see which hits your targets better. Do 1 for 2 - 4 weeks (however long your meso program is) and try the other during the other meso. The stretch and full ROM works better for me and getting the connection with my lats as I drive back down

[@arnaldop1432]

You explained it better than most men do thank you😊

[@cat9531.]

Took your advice and Definitely felt it where you said !

[@deanjoseph2547]

The first technique really works for me

[@TomHartill]

A full stretch under load will lead to greater hypertrophy than time under tension.

[@karthikeyandurai7432]

Fantastic explanation

[@user-rh8eb2ww5b]

Omg… that’s super helpful! Thx!

[@katlee678]

Thank for following with proper motion ! I was afraid this video was only going to explain what not to do 😊❤

[@Mama.837]

Thank you lol. Most of the time I’m at the gym either nobody is there or it’s a bunch of way younger guys and I’m to scared to ask lol

[@Round_Zero]

Great form you are completely right.

[@lalitamarvin1837]

This was so helpful thank you!

[@tyrone416]

That big dude is big for a reason

[@tluv500]

She's absolutely right. Proper form and technique is vital for muscle growth in your training.

[@reese3861]

I dont know if i been doing this correctly, but either way, it definitely built my back up to where i can do lots of pull ups.

[@andrewtanczyk4009]

Wow. Lovely. I got distracted by those boo 👻 🐝 🐝 though. But I won’t forget how to do lat pull downs correctly now!

[@elio9746]

“Dropping your shoulders up like this” Jeeze

[@davidpaine4298]

Full stretch at the top is good for allowing blood to flow into all parts of the lat, helping make it more full.

[@noodlelicious.]

Thanks for the tip.

[@djcoleman9608]

Been training for over 50 years and the best way to get results is good form, but variation in form is even better. A lot of people in the gym are 2 dimensional trainers, your body is 3 dimensional with a lot of small muscle group and understand how they play as role is critical. There's a reason you have all those bars and different types of grips. 61 and I'm in better shape than most people in their 20s and 30s. Keep learning!!!

[@marc2638]

You know I’ve never benefited from lat pull downs now I know why. Everything she pointed out as wrong I was doing thanks for the explanation

[@chakra1373]

Thanks great info🏋️‍♀️

[@Komorebiki]

Pull with your elbows! Best advice I ever got for lat pulldowns :)

[@kristelbrok998]

I usually imagine a pair of strings pulling my elbows down- my lats hate that 😂

[@PursuingALPHA]

Great technique!💪🏻

[@valerieg1980]

Thank you

[@healthiswealth101now]

Thank you so much for this.

[@user-li5ly4xp1b]

Perfectly explained 🔥💪

[@MakaykayLAMB]

So so helpful.

[@user-vh2ym4rg7h]

Thanks ❤

[@abdallahabushanab3487]

thank you Arnold

[@uforiia]

The point of the full extension is for stretch ans to cause other muscles to engage the beginning of the movement as well as the transition of the scapula during the movement is very beneficial. Although it should be a controlled movement

[@juliet4521]

You can stretch at the top as long as you’re reengaging the lats for the pull. It gives a great stretch to the lats and actually helps growth

[@nickfallon81]

Good explanation!

[@dealzright]

Actually, that's a great tip! thanks

[@loveisthething]

I'm gonna try this, thanks

[@johndiggs3264]

Thank you I want to correct so many people in the gym lol

[@chichichoy1314]

Thank you 🙏🏼

[@felixtremblay1390]

I was training one hour ago and I think I was just doing those mistake with way too much weight, thank I will try that

[@itsLuWorld]

wow i’ve this whole time .. thank you so much !

[@killerbait8240]

You are right with the first one but i dont know what happened with the second

[@xNICAxMaX1MuS]

Thank you Queen 👸