You’re Doing Pulldowns WRONG!

Full video -
• Stop Doing THIS!

[@stevensawyer5924]

Yes indeed... my short head has screwed things up and has been the cause of many problems in life, not to mention incredibly expensive. 😂

[@ThatMcflyGuy]

Ayoo… I see what you did there 😂

[@Lazaran]

​@@miladsamoor at least protect it.

[@michael43216]

Same here.

[@jasoncammeyer757]

Amen, brother.

[@karinekarano]

This guy is a natural teacher and conveys instruction with humour and wit.......the best type. love this channel .

[@danieeeeelSBD]

he doesn’t know how to interpret and apply shit, he even believes in pre fatiguing a muscle and then hoppin on a multy joint

[@aliyaspahic]

He isn’t natty tho

[@exalted7906]

i think he means he is a natural at teaching.Not steroid use.@@aliyaspahic

[@alanmorton5303]

Few things wrong with that. One what he says seems to be a pile of shite ! Too he’s as funny as a cancer diagnosis ! But if that’s what you want from a teacher then batter on in

[@crunchymms]

It has worn thin over time

[@0713mas]

Mike Mentzer said supinated lat pull downs or chin-ups done in the same way were the greatest biceps builders.

[@DirtyDirtbath]

I watched a video of him saying that and I've been doing those pull downs 2x a week and am seeing more results in 2 months than I did in a year

[@0713mas]

@DirtyDirtbath I think the point of the video isn't to knock the other exercises, just to demonstrate a more efficient back and lat exercise. If you look better and feel more balanced and you are getting stronger, then you are making great progress, I would stick what is working for you. For many, the back grows fairly easily, arms not so much, that said we are all different and what balances out an office worker might not be good for a construction worker and vice versa. I like to giant set PPL, with a heavy compound movement like to an isolation movement to a burnout with an exercise that crosses over with the next muscle group. Typically, chest to triceps or back to biceps.

[@DirtyDirtbath]

@0713mas oh I meant to say I was doing the reverse grip pull downs for biceps and have been seeing huge results, I came to this video for the back advice and when he started the video with the reverse grip I instantly thought of what Mike said

[@0713mas]

@DirtyDirtbath Mike had a lot right! ppl like to discredit him because he preached low volume and heavily used PEDs, but he was also a legitimate trainer and targeted his studies toward naturals. Even among some bodybuilders, it seems to be misunderstood that a lifter has to focus on what makes them look the best for their body symmetry. IMO this is where the focus should be for everyone who works out even just for health and fitness, I've heard it called a few things one being "the Adonis factor" it's basically different for everyone. If my arms peak out at 17 inches, I shouldn't just bulk up and grow a 60-inch chest, I won't look good, I may need to back off on some exercises or add or take away some volume, add sleep, change the diet all are factors. Also, as Mentzer astutely pointed out, we only have so much recovery ability, so there is a constant game of shifting energy to one or two areas of focus. Some even suggest hardly working overshadowing body parts at all. -Happy lifting

[@maxbergman9430]

Mike Mentzer says a lot of stupid shit that shouldn't be taken too seriously.

[@--Harley]

The first position is probably the best Bicep exercise ever!

[@boscoblack]

Every month, it's just another video saying people are doing a exercise wrong

[@_Imperiex]

Maybe because there’s always room for improvement

[@boscoblack]

@@_Imperiex It’s just an attempt to get views from people addicted to social media. Sick, really

[@_Imperiex]

@@boscoblack One, it doesn’t hurt to try different things, especially if something works. Two, that’s a social medias for especially if you’re trying to be a fitness influencer to grasp attention.

[@benwarped7272]

yep, and you commenting gives him attention. so shut up @@boscoblack

[@boscoblack]

@@benwarped7272 love it when you give me attention

[@aarongreen9912]

The stretch on the vbar is awesome.

[@O.HIJ123]

Bro you got me on the "back to the ground part" 💀💀💀💀💀

[@dagimtigabu4617]

The closer the pull brings your wrist to your shoulder the more bicep you’ll feel, keep wrist away from shoulder when doing a pull and you’ll feel the lats a lot more

[@h.u.l.k.7072]

Reverse grip lat pulldown is what I do for biceps. It's my favorite exercise.

[@h.u.l.k.7072]

Close grip, of course.

[@raizzorking9912]

Show us your detailed studies of how you concluded & calculated these percentages.

[@Thorsten21]

If you watch the full video it’s only based on the emg data from the one he bought for a series he was doing on various muscle groups.

[@user-pu4xr6fp3m]

Yea

[@udayvarma756]

Go watch the full video Is emg reliable?

[@Babooshka47]

Did you know that percentage of lift done with certain body part doesn’t mean it’s a better lift. For muscle growth we don’t just look at what muscle is activated the most. We watch how much that lift stimulates muscle growth in the desired area

[@Qew77]

so what activation does then?

[@zt4680]

My question is how did you come across these percentages? Where did you get this information from?

[@ParkerJoeYT]

He uses a machine which you put onto the muscle and it tests some sort of variability of motor units/activation of that muscle. So it shows how much it can isolate/activate that particular muscle if im correct

[@Pu0k1]

Emg device

[@Pu0k1]

​@@ParkerJoeYTEmg device

[@Pienimusta]

Really nice bicep excersise for bad shoulders.

[@Liveandlearn-]

If you haven’t yet, watch the channel Squat University. Shows you movements and warm up exercises that damn near healed my shoulders after a decade of pain when lifting

[@Mistahhhloba]

What

[@AceSk8sTwo]

thats the point of supinated pull downs, they are probably one of the best bicep excersizes out there.

[@natedionne20]

Almost choked on my eggs at 0:42

[@TheKRYPTONIANLORD]

Love your stuff, it is changing the game!!!

[@gilbertnail7266]

Just got back from trying this out at the gym. My lats hate you. Keep the knowledge coming.

[@Thomas-zt7dm]

Be interested to see two longer handles set up like a v bar so they can separate and you can go deeper than with the v bar

[@josh_2626]

I think the science is a little flawed because although u see the comparison in activation between back and biceps u don’t see the percent force output the movement allows u to go through. An example being some movements might be 90+ percent back but the overall activation is low kind of like when u use a thumbless grip

[@moonchild9315]

That demonstration of the ppl at planet fitness 😂😂😂

[@sheliaoberkircher6365]

What’s wrong with Planet Fitness? Just curious.

[@moonchild9315]

@@sheliaoberkircher6365 nothing. It’s just an accurate description of what it looks like

[@MrMountain707]

Great video

[@sebastiancuencaperea4189]

Holy! This content is gold

[@jamescoleman1574]

I loooove workong back

[@jamescipriani8915]

my short head always gets me in troble

[@ita149750]

narrow grip lat pulldown activates the lats a lot more than wide grip lat pulldown. Exactly as the chin-up activates the lats more than the pull-up It's biomechanics

[@woodyharrelson2624]

Buff Nick Rekieta Law in the house

[@ricknmoe100]

Hair is lookin good, bro. 😎🤙

[@1922johnboy]

Outstanding 😮😊

[@splash0114]

I did a pulldown like you did at the end with the elbows fixed...... BRUUUUHHHH WTF?!

[@charleswalton5132]

If you’re using it for a bicep exercise on light back day then it’s a great exercise.

[@suckmyass4]

The overhead variation is superior, especially when it's controlled!

[@destroyer102794]

That elbow fixed suggestion is a game changer!

[@PaulWilsonfitness]

elbow fixed, like your doing a pullover?

[@briantrenchard8700]

Any videos w upper/mid back numbers for exercises like seal row, mt dog row, etc

[@ranyork7626]

Im new to lifting and im learning important fundamental things from your content, appreciate it alot bro.

[@evenflow2057]

Thanks Mike Mentzer

[@diverse9158]

Damn I thought you were mr 260 for a second with that side profile😂😂

[@ho2673]

I tried this you are right

[@EclipseGamingVideosHD]

Craziest thing is that I do reverse grip lat pulldowns as a bicep exercise. Completely by design!

[@jamessmithson-br7rm]

Yer, but what if you know reverse grip pulldown is mostly bicep and that’s what you’re doing it for… I just assume that everyone doing reverse grip pulldowns has, like most people, seen the Mike Mentzer video where he says it’s the best bicep exercise

[@President_Homie]

Just remember It is merely based on emf readings

[@CVHFitness]

Though the reverse grip is a fantastic bicep exercise if it’s performed more like a curl

[@jansteen3100]

Head and neck play huge roll

[@jamescarey982]

Mike mentzer is king, and says reverse grip pull down is the best bicep workout bar none. I know this doesn't really pertain to your video but just chiming in.

[@0713mas]

Mentzer also said that the supinated lat pull down was the best (biceps builder) and that newbie bodybuilders almost always are lacking in the arms and shoulders. "So why not start by building a foundation of 20-inch arms first, then build everything else?"

[@StopBeeningAJackAss]

Thanks brother from another mother on the tip that I needed see you on the stage Respectfully, Randy

[@angelcarattini2461]

Freakin genius

[@Unfinished_Thoughts]

This came in super handy. Will do those today on back day ! Thanks bro 😎

[@mielplayz1762]

Nice tips

[@How679]

That workout is actually insane for biceps it’s not for focusing your back but alllriigggt

[@paulmartinez7794]

Log line when working out slightly lean forward for gains 📝✍️✅

[@saheliumd7182]

Legit very valuable data

[@lovemyalaskaful]

💪those arms though 😂, sorry dident hear what u were saying 😮

[@antro1194]

reverse grip latpull down is great for biceps thoe

[@brennerham4148]

Close grip palms facing Great Bicep workout

[@brandonbarker7817]

"Like the guy's at planet fitness..." 😆

[@lnAmberClad]

Reverse grip lat bar pulldown is one of my favorite bicep exercises though

[@WhiteoutMonster]

Woa woa woa. All i need is the tip

[@Khoadzai]

I do the first one for biceps

[@TheHakuryu]

I do the reverse grip for biceps lol.

[@shaunclemtiger]

Yep why I do it the way you says bot too work biceps

[@sethbrooks9596]

Dang I learned something today.

[@perrybeasley6963]

Were you getting this percentages from 😂

[@adityagunawan9223]

Still can't believe ur 36

[@albino5995]

The first movement I actually use in my bicep workout to really activate the part of the bicep that is near the shoulder 💪

[@belmont440]

Your tips do help allot and i feel the differents in the muscle and growing better

[@Swolenio]

I agree but where are you getting this “percentages” from 😂

[@BenEnlet29]

Close grip lat pulldowns is my go to pull down variation. Ive seen the most growth with it.

[@ethn9046]

I feel it far more in the reverse grip compared to any other option, thats just me though

[@lorand2094]

This reminds me of one of the best Lat machines ever built the Nautilus Lat Pullover. Why oh why don’t they make it anymore.

[@Verziroo]

The entire point of the supinated grip is to hit the biceps more. Lol. If you want more lats just have a more normal grip. It’s like saying chin-ups don’t have enough lat-engagement compared to biceps. No shit.

[@ajjimenez9140]

It's never just the tip

[@joshuamire2721]

I do use reverse grip on arm days 🤷‍♂️

[@jeffbm6880]

Single arm pulldowns where it's at

[@dbears6]

Its literally my favorite biceps expercise.

[@philolen481]

This guy has the best tips. Plus he is a real funny. F

[@markrose53]

It’s a great bicep exercise that I find better than curls and less stressful on the tendons

[@antwon.muscle]

I’d be interested to see different exercises tested with more ergonomic equipment. For example mag grips, or the tricep rope with hand shapes, things of that nature

[@rutz0000001]

I use the supernated grip lay bar pull-down specifically FOR the biceps. Great little exercise 😊

[@iggytse]

If you have trouble doing chin ups then it can be useful to train the top part of the movement with a reverse grip pulldown with heavy partials to get past the sticking point. But for full range of motion hinging at the hip to mimic the path of a nautilus pull over machine as best as possible can be beneficial.

[@erinbranham4880]

I thought the reverse pull down WAS a bicep work, THE bicep workout according to Mentzer.

[@T1FaithnFitness]

Pullovers are 🐐

[@Jas-wd9zh]

What do you think of the inspire 2 for a cable machine? Thanks!

[@hjewkes]

My question with this data is how the different positions change the amount of weight moved. Like, sure biceps might be 10% more involved but if you’re moving 20% more weight maybe its still a better lat exercise

[@average.yt.commenter609]

Emg data basically tells you how isolated that movement is. But isolation exercises have been shown to be less effective (sometimes) than compounds. So it's not always a good idea to isolate the muscle like he's doing here.

[@gord6676]

Mike mentzer described these few movements as most critical to lat size. Wide reverse and neutral or even better, if you have a set of lat pull down attachments. Straps if you want more intensity, suicide grip only.

[@antb3334]

Cable Lat PULL ‘in’ is best!!!

[@angrywolf8610]

Is there anybody else other than me that gets sick a lot? The only reason I haven't been to the gym just got over pneumonia and a sinus infection. I'm sick for like 40 days ended up so weak because I couldn't get out of bed I sprained my wrist just by holding up my own weight. I'm open to any advice from any dude. I know about all I can do is take it easy eat clean and rest. Have family members in the medical field. However I think I need some advice from lifters...Thanks

[@Jahsurfer]

Free tips 👍 Work on your gut microbiome by minimizing processed food and eating lots of fermented foods (kefir, yogurt, sauerkraut etc) Sinus rinse everyday (saline solution, Navage etc) Looks for signs of overtraining/under recovering. Sleep is important. Look up Dr Hubermans sleep tips. Just a few to start but can provide more if you like. 👍

[@zengerz]

+1 for guy above :) thats golden info your family in medical fields wont be sharing you since the books they atudies arent great :)

[@leonashcroft9876]

The guy who replied frist has more or less nailed it, all I would add is to make sure your getting enough vitamin D and C, along with enough zinc, magnesium, iron and calcium, also if you take a multivitamin, make sure you take it after eating something fatty, as vitamin D is fat soluble, so you'll need fat in your system to absorb it.

[@matthewread9001]

Nothing wrong with more bicep. As long as the right muscle tires first.

[@the1998matt]

How are you measuring these %s? Curious.

[@StraightGuyStraightTalk]

Ohhhhhh this is why when I do straight arm pulldown I really feel it in my lats. Even with light weight I feel it. I’ve always had a hard time feeling my lats.

[@littlebigcubing6062]

I do the reverse grip pulldown specifically for biceps, so I’m going to keep doing them

[@UncleSHREK]

I actually only use that group to work my biceps lol. A lot of the people that train it blows their mind when I show them fixed elbow stuff.

[@noahpearson2190]

I always do a tense my pay kind of thing whenever I do pull downs too! I always felt it more, never knew it was an actual exercise (:

[@chubbyrock1]

So do one set of each. I use the lat pulldown with all angles and grips combo I can think, with 1 second contraction and 3 seconds negative. I also use it as warmup sets for my arms day together with incline narrow grip Smith bar chest presses. Warming up everything around the focus group for increased flexibility and protection from injuries, even when we are young and bring the ego with us at the gym.

[@NANA-gy7yx]

I don't see any harm from biceps activation. In fact, they might get stronger and help you left more weights, which is a valid stimulus to muscle growth.

[@ozomozik]

But if you keep your elbows straight you won't get a stretch on the lats. Mike israetel says in every video that the most important part of the motion for hypretrophy is the stretch

[@dlvox5222]

Pull-ups. Wide grip. Full extension and chin above the bar. Best lat exercise ever for a V taper.

[@12abcd34efgh]

what about neutral grip pull ups. My back (lats) blew the fuck up from them especially after i got up in weight.

[@robbysawicki]

Genuine question, do you think using the comparison of back to bicep can be misleading? Is it possible the back activation can be the exact same just less bicep activation?

[@Rectitude4U]

Can you influence those numbers through concentration?

[@ThePhysicalReaction]

To help get more back use out of neutral grip pull downs, it helps to pre-exhaust both the long head and short head of the biceps.

[@Josh-fz9rh]

No matter what I do I can not get pat pull downs to target lats. It’s always hella heavy on my biceps

[@dominionprime1]

Try pulling from your elbows...start with lighter weight til you get the hang of it...takes the majority of the biceps out of the exercise...won't allow for ego lifting either..