Lat Pulldowns Are RUINING Your Back Gains And Athleticism! 😨

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Pull Ups vs Lat Pulldown Study: pubmed.ncbi.nlm.nih.gov/24245055/
In this video, Martin Rios goes over the lat pulldown exercise and why it is the most overrated back exercise to build a bigger back and improve your athleticism. Martin Rios discusses why the lat pulldown is not a great exercise as well as why pull ups are a far better alternative. Martin Rios also goes over how to get better at pull ups if you cannot do pull ups. After watching this video, you will know why you should stop adding lat pulldowns to your bodybuilding back workouts and why you should do pull ups instead to build an aesthetic back and get better at sports.
0:00 intro
0:24 2 different types of lat pulldowns
2:40 Lat Pulldown Excuses
5:11 “Lat Pulldowns Improve Pull Ups”
7:10 How to get better at pull ups
9:08 When To Use Lat Pulldowns
#bodybuilding #gym #fitness #latpulldowns #backworkout

[@andrewaronin8281]

I used to only train like a bodybuilder and hated free weight exercises, but now I know that i should do the actual hard exercises that require the core to attain my athletic physique, thank you Martin rios

[@S.O.A_Zero]

Building an "athletic physique" without doing any sport where to use it is like taking steroids withoyt going to the gym and just look like you lift.

[@isaipineda8028]

@@S.O.A_Zeroathletic physiques also work well in physical work. I’ve seen a lot of jobs in linked in that require being able to lift things and reach overhead even as office jobs. It’s becoming a requirement.

[@nihalbhamrah4726]

@@S.O.A_Zerothats not how it works but your body should be capable of athletic ability and there is no harm in getting better in overall life

[@S.O.A_Zero]

@@nihalbhamrah4726 I you wanna be able of athletic abilities, you should do something to improve them. Not doing sports still makes you a bodybuilder, at this point you should just use machines and do bodybuilding.

[@kariusbaktus165]

Bodybuilders do use free weight though, idk where this divide between machines and free weight came from. It is a lie either way and it is great you aren't buying into it.

[@NaqiAli]

Was waiting for another long form video from the most humble himself.

[@MartinRiosFit]

❤️

[@NeoArmstrongJetArmstrongCannon]

Bodybuilders: take away the core demand from exercises. Also bodybuilders: spam crunches to train their abs. Gotta love their logic.

[@MartinRiosFit]

Crunches are also not the most practical way to use the abs 🤦‍♂️

[@zhangzongchang1057]

Crunches build your abs. Core is another thing.

[@chilldoc9638]

Name 1. Name one bodybuilder who takes core demands away and then spams crunches, those are 2 completely different people

[@user-ct9tp2ck2j]

@@chilldoc9638 sam sulek, for sure cbum, i could go on forever but i dont know any bodybuilders bc im not a geek

[@NeoArmstrongJetArmstrongCannon]

@@zhangzongchang1057 Not necessarily, abs are part of the core. So training the core also builds abs.

[@sped4056]

Great work Martin. You're really delivering some of the highest quality information in this niche. Def deserve way more attention, especially your long-form videos.

[@MartinRiosFit]

Yes the last month I have started to focus more on long form and hav noticed more views and progress. Definitely looking to transition more to long form and post more consistently 🫡

[@PoundX]

i first trained like a bodybuilder until i found ur channel now for this past year ive trained more and more like an athlete which has really helped my athletic performance with ice hockey, thanks coach.

[@TheKm123456789]

I started watching your videos somewhere in the summer of last year. That's also the time I decided to start switching my workouts from sitting to standing. I have noticed a positive difference, and it has transferred over to real-world movements really well. It also helped improve my ACFT.

[@Moxi_SW]

The tips on how to get better at pullups is on point, it is exactly what a profesional calisthenics athlete would say. Also for a belt I would recomend the one from my-protein, since it is cheaper and high quality and if you are strong, you dont have to worry about breaking, it handled a 40 kg pullup very well, but its kinda hard to find on stock

[@Fourthbugbear]

Remember, first comes strength and then comes muscle

[@Ethereum1789]

Thank you to you & your brother for promoting resistance training for athleticism. Another great video 🫡.

[@mattc4266]

They don’t promote athleticism they promote old school bodybuilding

[@mattc4266]

So much glaze

[@Ethereum1789]

@@mattc4266 Reason why it's still a failed endeavour? No money being made from shows? even so called old school bodybuliding failed miserably Because Function is always more important than Asthetics for males. Cope & seethe but reality won't change.

[@yspy_1801]

I tend to use a lat pulldown machine with a unilateral grip after doing weighted pull ups. I've been noticing a muscle imbalance so I'm trying to fix it

[@michaelhofmann6443]

Do unilateral dumbbell rows instead

[@MartinRiosFit]

That one for horizontal pull 🫡

[@RNG_Winnyy]

Could I add weight on pull ups by using a backpack and adding weight to it because idk if a backpack on your shoulder while doing a pull up is good for your shoulders. Thoughts?

[@ArnoldMDG]

Hollow body holds huh 🤔 Imma have to try those out appreciate the tips broski 💪🏼

[@abhimanueshyju6083]

I have followed you for almost an year😊

[@krisztiandomokos6713]

I mean, I love pull ups and they are great, but I still love to do the lat pull down, because it's easier to add size to your lats that way They don't have to exclude each other in one's training regime either - in fact I would say they complement each other pretty well, because this way you can ensure that you are adding size while simulteniously learning to engage the lats in conjunction with other muscles which is, of course, the functional back training

[@MartinRiosFit]

I personally only do pull ups for my own reasons but if you use Lat pulldowns in addition to pull ups and not as a replacement, they can compliment each other well 👍🏽

[@Ektesmackthat]

Thanks this will really help my pull up progress I love push pull leg splitt

[@elaias4pro614]

19s ago is crazy

[@lachlanross1]

great video man, on my back day do you think i should start with barbell rows or pull ups?

[@MartinRiosFit]

Switch it up! Remember variety is important!

[@Qualltoxy]

I can currently do 6-7 pull-ups. My goal was to not add weight until I can do 15. So I should not do that? Will adding weight now get me to 15 quicker? Great vid btw

[@MartinRiosFit]

Thank you, I personally noticed huge improvements when I just started adding weight so give it a try. This isn’t necessarily “science backed” but it’s what i noticed from personal experience

[@Qualltoxy]

@@MartinRiosFit Thanks for the quick reply! Guess it's time to buy a chain.... My push-ups improved noticeably as soon as I started bench pressing so I tend to agree with your personal experience of adding weight early.

[@kickenzer1057]

Martin I have been training my lats consistently, hard and been changing workouts/exercises for a long time like 2 years but I'm not seeing my lats pop out behind my waist in a neutral position. Do you have any recommendation or will it be like this forever because of my wide waist?

[@MartinRiosFit]

A lot of it comes down to how you flex or just insertions, I wouldn't worry about it

[@Tom-pn8kg]

If you are strong, try L sit pullups/chinups for lower lats. It will hit your core as well.

[@ytfurykiller8990]

The Rios are the Goats for Fitness KEEP GOING BROTHER soon we all making it

[@MartinRiosFit]

My success is your success too! Taking down the fitness matrix!

[@chunkyzamboni8407]

You should do a video testing your core strength

[@ish8891]

thoughts on using dumbell rows to build up greater back strength to move on to pull ups? I cant even do one pull up

[@MartinRiosFit]

May help to a certain degree but it’s a horizontal pull while a pull up is a vertical pull. Try the methods I mentioned in this video!

[@mahdavimail]

I am doing lat pull downs because I can't do pull ups! But I am overloading little by little to be able to do proper pull ups. What's wrong with that? Thanks

[@survivalkiller9003]

These type of videos are great

[@saiakarshan8196]

There are multiple clips of the rios brothes using the fixed ROM lat pulldown tho

[@sdasdgfdgd2931]

Bro after 10 months of training like you say, always stand up during exercises, i can barley hold a 1 min plank. am i doing something wrong?

[@MartinRiosFit]

Planks and doing exercises standing are not necessarily the same thing just like pull ups and lat pulldowns are not. One you are ONLY stabilizing the body and you are acting directly against gravity and the other you are standing up while you are stabilizing the body IN ORDER TO GENERATE FORCE which is far more beneficial in sports scenarios.

[@demid8601]

Strongly agree on lat pulldowns being a bs exercise. Used to do 30kg for 12. Couldn't do 3 pullups with 60kg bodyweight. Found out that thing later on my fitness journey.

[@abdul-sataramodu479]

Martin forgot to say this but if you have a day full of workouts that also require core stability you can also do the lay pull down as your core is already fried

[@MartinRiosFit]

I personally don’t find my pull ups being affected by full body workouts, that may just be me tho

[@timbrovin7170]

If you have a cheese stick core

[@rebelliousstrength794]

I don’t do exercises that limit my shoulder or hip mobility, because I noticed that it really destroys those joints in my personal experience

[@savanthsajil7857]

Coach should we do compound movement for all muscles?

[@MartinRiosFit]

I like to do 2 compound and 1 isolation

[@generalmung7]

Is it okay to do lat pull downs for variety purposes?

[@MartinRiosFit]

Yes as long as it’s not a replacement for pull ups

[@xtrumo.em2d296]

Rows are better. What are your thoughts on pullovers, just using a tricep extension rope and pull it down without bending elbows

[@MartinRiosFit]

Well rows and pull ups are very different exercises as one is a horizontal pull and one is a vertical pull. One isn't better than the other, both need to be in your routine.

[@Puffrrfsh]

What If im having some issues with pull ups regardless of resistance bands. Do you recommend doing the lat pull downs then try to transition more into pull ups. For pull ups it feels like I can’t get a lot of reps out and it feels as if it it is not doing anything for me. So what would u recommend should I just invest in resistance bands?

[@Kgopani3101]

Assisted pull ups

[@XxwarxX.]

You could but I would recommend doing negatives instead (free and quicker to do). I was the same about 6 months ago struggling to even do more then 2 good reps of pull ups, what you want to do is start the pull up from the top position and lower yourself down and control the descent. And I mean lower yourself down like hella slow, it should take you a good 8 seconds from top to bottom on the eccentric movement. Do this until you start to feel stronger and then you can start subbing it out eventually for normal pull ups or a mix of both.

[@MartinRiosFit]

No I explained in this video that assisted pull ups are actually the worst option

[@MartinRiosFit]

Do kneeling lat pulldowns if you’re goal is to do more pull ups.

[@tylerwilliams7478]

I like to do pull ups as the first workout in my back day and whenever I fail them I added controlled eccentric reps until I fail that too and then call it one completed set. Then later on in the workout do lat pull-downs just to make sure I’m really getting as much out of it as possible.

[@user-rl8cs6yt9r]

Do you like the hyper extensions for lower back?

[@PRFCTN-sq6ui]

So are you saying lat pull downs are bad all together or just that the pull up is better for you? Just wondering

[@MartinRiosFit]

Pull up is better and that lat pulldowns should be used in addition and not a replacement for pull ups. So many people do lat pulldowns instead of pull ups.

[@PRFCTN-sq6ui]

@@MartinRiosFit thank you so much! I didn’t think u would actually respond! You were the one who introduced my to the gym so thank you!

[@chiggamanchild]

you said that neutral grip pull ups are stupid because u can decide between bicep and back

[@MartinRiosFit]

For a top 10 exercise video yes, I think pull ups are better for that reason as it is more back focused but adding a neutral grip pull up here and there will be beneficial.

[@JC-vi7cw]

But what if i can only do 3 pull ups as surely assited pull ups remove stability so are essentially lat pulldowns Edit: i should've waited 5 minutes

[@Crusty_water]

if i want to do 2 different lat exercises , and one of them are pull ups what should I do for the 2nd one?

[@aravchopra5974]

Close grip rows

[@MartinRiosFit]

I don’t like thinking of muscles worked but rather movements as it will help me hit all the muscles. You really only need deadlifts a horizontal pull and a vertical pull for your back but you can add isolation work after for more volume.

[@Crusty_water]

@@MartinRiosFit okay thanks coach 🫡

[@suresh-zg2uj]

pullup is very difficult exercise for many people specially for beginners so i believe doing both exercises make more sense rather than leaving any one of them

[@MartinRiosFit]

As long as you attempt pull ups each session 🫡

[@bigking2743]

I really need a chain for my weighted pull ups cuz using dumbbells is kind of a pain in the ass ngl

[@chunkyzamboni8407]

Dumbbells? 💀 bro training his jaw and his cheeks to hold them

[@ThehollyJesus041]

Weighted Pull ups and chin ups have been a game changer for me not only are they challenging but I truly belive they can transform ur back better then a lat pull down

[@MartinRiosFit]

Facts bro, great to see you making progress

[@1axee1]

Can i do single arm kneeling pulldowns for variations?

[@MartinRiosFit]

Yes

[@joshuajackson4161]

How much weight should i pull up for a one arm pullup

[@rebelliousstrength794]

About bodyweight + external weight which is roughly your body weight

[@freehatespeech6804]

I got my first pull up by doing Australian pull ups, also known as low pull ups, also known as bodyweight rows

[@ODioedits]

Agreed I literally exploded off my plateau when doing weighted pullups as the MAIN COMPOUND MOVEMENT NOT AS A BURNER. NOW AT 25lbs for 7 edit- Martin your pullups are soo clean!!

[@lemxminecraftandmemes4721]

15 and just joined gym. Can’t even do 1 negative pull-up. I’m not overweight at all my back or arms are just weak. What do I do?

[@vidigya8722]

use lat pulldown/ row variations to build muscle and progress into chinups and then pullups and then add weight

[@frogjupiter]

Can you use bands to assist? If so use the 100lbs bands to reduce the weight you have to pull up and go lighter over time until you get to be able to do body weight pull ups. You can do scapular pull ups as well to stimulate mainly the back if that is a limiting factor. Also if grip strength is a limiting factor then do dead hangs.

[@lemxminecraftandmemes4721]

Thanks

[@Poisoner_]

I agree with rios bro's everytime

[@liftingvids6780]

How do you do kneeling lat pull downs if you’re strong? It would just pull you off the ground

[@MartinRiosFit]

Ya that’s what sucks about that exercise

[@azure4208]

put a weight belt on or just do pull ups. if the weight is pulling you off the ground it's near your body weight.

[@Mrclutch...]

I hit back today and I only did barbells rows and pull ups

[@MartinRiosFit]

That’s literally enough for back 😂

[@ab.papillon]

@@MartinRiosFitfax

[@70s-_-70s]

Glad I found your vids and shorts before I got too into my weightlifting journey. I was using belts and doing lazy exercises. I'd rather take the advice of someone with a degree rather than bro science bs.

[@UsTube.]

What happens if I do “un functional” stable exersizes for muscle gain and hypertrophy and then the do a equal amount of plyometricy functional exersizes for functionality and athleticism 😂 win win if u ask me

[@cutechicken2534]

Yes . That's the same approach I use . I mostly perform ' functional ' lifts including plyometrics, and then compliment that with ' unfunctional excercises ' to gain more muscle , and to keep fatigue in check

[@gullahdon673]

Would you say the same for bench press ?

[@MartinRiosFit]

Well people don’t know that the shoulder stabilizers are technically part of the core. But the bench press has a stability demand which is great

[@Andrei-rl3si]

NEW VIDEO LETS GOOO

[@dustymohamed7855]

I actually don’t do lat pull downs cuz even if I fail at the reps of pull ups I drop set it not using lat pull downs

[@anthonyaraujo9919]

Good work martin, preaching your word ❤

[@LuisRamos-ni4db]

The man the myth the legend

[@zodak.02]

and thats why leon edwards gets under the fricking bar like a man

[@takeenr2461]

Bro you got to react to tnfs newest video called overrated exercises 😂 he said that every exercise that requires stability is bad

[@jatt-jatt-jatt3181]

hell nHH

[@jhamirlaylay7100]

Can pull ups help grip strength??

[@ronan-alistair]

Yes. Probably one the best ways to improve your grip strength

[@ronan-alistair]

More specifically deadhangs

[@saarmaaravi5313]

Yes beacuse of that pull up engage the forarm to

[@MartinRiosFit]

Yes

[@SB-dc5on]

Hitting it from the back keeping you big as hell

[@SaulSuleks]

When you're the strongest mexican Bodybuilder, you don't pull yourself up to the bar, you pull the earth down to you.

[@milaytube]

2:56 you said that neutral grip is stupid.

[@MartinRiosFit]

I said for a top 10 exercise video. To clarify variety is key and you should use a variety of grip widths and wrist positions 🫡

[@milaytube]

@@MartinRiosFitunderstandable.

[@PadhaiLikhai-zi7yw]

Bro did jeff dirty with thumbnail

[@the_bloodraptors1029]

The rios twins are the goats

[@MartinRiosFit]

You’re the goat

[@AlexPerez-cy8fg]

And that is why lenoy edurado has the most succulent beautiful physique

[@TheBirdmon17]

what you think of seated calf raise?

[@ethangc081]

mario rios doesnt think you should train calves because even though (and listen because this is important to know) big calves don’t decrease your athletic ability, mario rios thinks they’re not aesthetic but dont listen to him if you think having small calves makes you look less aesthetic then fuckin train them

[@TheBirdmon17]

@@ethangc081 im talking mostly about using the seated calf machine for soleus.....would that be a better option to train than standing up or its another lazy bodbuilder exercise? not alot of people are doing the seated version. also what you think of exercises using rings & performing olympic lifts?

[@XxwarxX.]

​@@TheBirdmon17tbh I use both seated and standing, but I definitely perfer and go heavier on the standing

[@ethangc081]

@@TheBirdmon17 yeah a seated variation targets the soleus more with rings and olympic lifts it really just depends on your goals

[@vihang6675]

Should i take creatine for muscle building.

[@MartinRiosFit]

Yes but I only recommend it to people who have been consistent at the gym for over a year

[@shaharonimvideos8134]

Why? Does it affect them differently?

[@RNG_Winnyy]

@@shaharonimvideos8134cuz if u don’t know what u r doing in the gym, it won’t really benefit u unless you want your muscles to look slightly bigger

[@slane9393]

i use lat pulldowns as warmup for the real exercise which is weighted pullups

[@Ensaima]

I'd fold Mario on fortnite.

[@MartinRiosFit]

I’m Martin and you probably would, I sucked at Fortnite

[@Ensaima]

@@MartinRiosFit Yeah I know you are Martin, i just stated that I'd win.

[@aayaatsenpai4917]

​@@Ensaimabut in cage martin negs diff you bro

[@elijahferguson2939]

So if I can do 8-10 reps add weight?

[@stefanosx908]

Yes

[@MartinRiosFit]

From personal experience, yes! This is definitely not “science backed” but from personal experience this made a BIG difference

[@Dqrthmalgus]

And that's why martin rios is the most Based and humble influencer

[@MartinRiosFit]

I agree- Martin Rios said humbly

[@lsenger3343]

Latpulldowns are the most garbage exercises. How can bodybuilder can compare this garbage to the absolute chad exercise known as pullup

[@stefanosx908]

Chin ups and pull ups are the best for lats

[@Anthony-mma-ufc]

Common martin rios W

[@user-fy8hm2px4t]

I do both🤷

[@mattc4266]

When talking about sport specificity you showed bench press but as far as I’m concerned you don’t play sports lying down like you’re on the beach …… push ups and dips are superior as they engage the core according to your logic !

[@MartinRiosFit]

Shoulder stabilizers are part of the core, look up the definition of the core 🫡

[@mattc4266]

@@MartinRiosFit okay so seated overhead press and lat pull downs hit the core so what’s with the hypocrisy ?

[@PRDGL_WindyBW]

​@@mattc4266 Seated Overhead Press and Lat Pulldowns hit the core as a whole a lot worse than Standing OHP and pull ups do. I hope this answered your question

[@mattc4266]

@@PRDGL_WindyBW obviously and bench press hits the core way less than push ups and dips do therefore my question isn’t answered

[@PRDGL_WindyBW]

@@mattc4266 For aesthetics, incline bench and even flat bench is better than push ups and dips because of the upper chest demand, which, for multiple sports, will be more beneficial than the lower-chest focused dips and push-ups. But for other sports dips and push-ups will be better.

[@slash3082]

the only reason the lat pulldown was invented was as a beginner friendly alternative to eventually progress to pull ups that should tell you you don’t need to do it if your advanced 💀😭

[@MartinRiosFit]

It doesnt even translate to pull ups well 😭😭😭

[@silverwolf6194]

Athlean-X himself loves the lat pull-down. Obviously, pull-ups are great, but there is more than one way to train effectively.

[@MartinRiosFit]

Lat pulldowns aren’t a bad exercise at all, but I believe pull ups should be prioritized and if you use lat pulldowns they should be used IN ADDITION and not as a replacement

[@silverwolf6194]

​@@MartinRiosFit Fair enough.

[@DoubleYouDeeFourty9991]

More long form videos!

[@MartinRiosFit]

Will do

[@phil72801]

@@MartinRiosFit MORE LONG FORM VIDEOS!

[@aliabbas2722]

Who wants Martin to teach how to pull ups from scratch and without doing any row or anything like ancient or army people do

[@GodsForesight-JesusIsKing]

Pull-ups first lat pull-down if you want after pull-ups

[@MartinRiosFit]

As long as lat pulldowns are not replacing pull ups 🫡

[@shaan2567]

Ross brothers proved that anybody can get a exercise science degree

[@NgolokanteCFC]

Explain how he’s wrong then?

[@Mouskfit]

And your parents have provided us a walking, talking advert for condoms

[@fabian23429]

​@@NgolokanteCFCHes Not wrong Hes just saying that its Not complicated to get a degree in exercise sience

[@jimmykronberg763]

Say that until you take a gross anatomy course that’s like a full time job

[@Hunterfury_44]

Go get one yapperking

[@Ahmad10173]

How can I fix my lat imbalance?

[@georgeball710]

Bench press

[@MartinRiosFit]

Unilateral Exercises and always do weaker side first. Make sure you arent mixed grip deadlifiting 🫡

[@georgeball710]

@@MartinRiosFit how does mixed grip give you imbalances. I wonder because surely deadlifts only work lower back and not the rest of it?

[@Ahmad10173]

@@MartinRiosFit Thanks Martin. But only unilateral back exercise I know is dumbbell row and if I'm not mistaken it's for back thickness. Can you give me some examples? Tomorrow is back day I'll try them

[@Ahmad10173]

@@georgeball710 I use it for my leg imbalance

[@austinwynn9496]

Leon Edward's does pull ups

[@lukaobratov6250]

Lat pulldown is on the Spectrum 💀

[@lim-lz6kx]

Lat pull downs are not ruining your back gains, plz do not listen to this guy

[@austiny6539]

Translation: pull ups get you girls

[@MartinRiosFit]

Great translation

[@HallowzDev]

Why can’t I just do lat pull downs and pull ups?

[@ekie7473]

Just dont replace the pull ups with lat pull downs

[@MartinRiosFit]

Well said

[@MartinRiosFit]

I like doing only pull ups but you can definitely do both as long as lat pulldowns don’t replace pull ups

[@TheBirdmon17]

lat pulldowns keeping you big as hell

[@laviljoski6952]

Heavy pullups are more impressive then a heavy deadlift

[@henrychristley7244]

Avoiding lat pull downs keeping you big as hell

[@PioterRArmia]

onest

[@adamalarda2723]

Just do pull-ups and lat pulldown

[@Umair-cp1ou]

Tell that to your brother who actually uses it

[@MartinRiosFit]

Like I said, shouldn’t be a replacement for pull ups but can be used in addition to

[@Pabst_Comandante_I.]

Dude, your Pullup- form is pretty crappy

[@mohammadalhajahjeh393]

You cant load pull up as much kiddo

[@Imneithergokunorvegeta]

4:28 I don’t like that bodybuilder’s face and voice for some reason. That guy voice is irritable af

[@Jeneric81]

Define athleticism

[@MartinRiosFit]

Check out my free weights vs machines video 🫡

[@Mr.ThinkTwice]

I don’t listen to small guys. Sorry. 😂😂