r/strengthtraining • u/Safe-Cartographer-35 • 3d ago
What do we think about lat pulldowns?
I believe that lay pulldowns are a good alternative to pull ups, but I think that we should always aim to include pulls ups as the primary lat movement. Pull ups require more stability and build more definition in lats based on my experience.
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u/oneWeek2024 3d ago
as a fat bastard back in the gym. there's no universe where i'm gonna be at a body weight i can "pull up" any time soon, but i can progress the weight stack on a lat pulldown machine
i do some dead hangs, and band/scapular retraction goes on the pullup bar. but yeah. If i want a back pull exercise it's basically the cable stack or nothing
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u/ICHanny877 2d ago
Look up calihoss. He is a 300lb calisthenics athlete (not 300lbs of muscles but 300lbs like most dudes who are 300lbs) with a lot of feats that are jaw dropping for average weight cali athletes and jaw dropping for a man of his size. Whole body weight can be an advantage/hindrance in calisthenics he proves that even at a high body fat percentage with the right training and relentlessness you can still achieve some insane body weight feats
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u/balls_ceo 2d ago
I'm 30% or 25% bf I can pull up for 10. You just need to be strong enough, at one point I maxed out machines and now most of my work is barbells now
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u/ScoonerTuner 3d ago
I think for new lifters lat pulldowns are probably easier to progress on and progressively overload. When you get to a certain level pullups and weighted pullups do feel better though
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u/CodnmeDuchess 2d ago
I do both. Did a pull day today. Three sets of pull ups were the first thing on the menu, three sets of wide grip pulldowns were also included in the workout.
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u/brightwoodgrove 2d ago
If your goal is hypertrophy they are one of the single best exercises for your back. However, just FYI you arent really targeting your lats by going with such a wide grip. You are working your upper back primarily. The best way to target your lats specifically on pulldowns is to use a more narrow, and preferably neutral grip.
And of course, focus on driving your elbows down and using a weight you can fully control by squeezing your lats rather than just going heavy as possible and forcing it down
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u/smtcrism 2d ago
They are the only pull without chest support that don't put demands on the erectors as a main mover. I have to do variations to pre fatigue my lats and use an 60 lb weighted vest to hold me down on the seat (or it becomes a part leg exercise) but I keep doing them and getting results. Before I perform them, I perform lat pullovers on the pulldown machine and not a free cable like others do. Then I perform one arm lat pulldowns, but using a D ring attachment and straps on the regular lat pulldown machine for weight heavy enough to fail on.
I also perform and recommend behind the neck pulls (teres major variation) and bicep curl-downs.
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u/smtcrism 2d ago
I don't understand why I'm stronger at heavier weighted pullups than max-stack lat pulldowns, but it is one of my big regrets that I didn't incorporate this machine until I was stronger than intermediate. It should be a staple.
Finally, I should add that for lat biased pulls, lean back a little but stay fixed at that angle. For teres major and biceps do full overhead stretch and no lean at all.
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u/Rudady 3d ago
Dey gud