Pro Bodybuilder Reveals the Simple Lat Pulldown Fix That Transformed His Back Gains
Lat pulldowns are a notoriously difficult exercise to master. Though the popular back exercise looks simple, many struggle to actually feel their lats engage. As a result, fully developing the back and achieving that coveted V-taper proves to be increasingly difficult. There are tons of back exercises you can rotate throughout your workouts, but it starts with mastering this staple lift. In a recent video, John Jewett, IFBB Pro, RD, and owner of J3 University and J3U Coaching, explained how to start feeling lat pulldowns in your back.
The latissimus dorsi, or lats for short, are fan-shaped muscles running from the mid to lower back and attach to the upper arm. Their job is simple: pull the upper arm from overhead and down towards the torso.
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Proper setup is of the utmost importance. Assume a 10 to 20 degree lean back, but avoid an excessive arch in the spine. Brace your core as if you were about to get punched, and keep your arms close to the body. Jewett says a neutral grip works best, as excessively flaring the elbows takes the lats away from performing their main function.
One of the biggest lat pulldown mistakes Jewett frequently sees is letting the shoulder rise. Rather, the lat should initiate the movement by pulling the shoulder down.
"Drive that elbow down and in towards your hip all while keeping your core braced like you're getting punched in the stomach," Jewett says. "And the important part on the way back up—don't let tension off the lat. I want you to push that elbow away from you and extend up and lengthen out the lat. The eccentric control is the game changer for keeping the lat involved."
For extra control, consider trying single-arm pulldowns. They allow proper arm path and shoulder rotation, giving full lat stretch and contraction.
How to Do Lat Pulldowns
- Sit and assume a slight 10 to 20 degree lean back with a neutral spine. Brace your core, and choose a narrow or shoulder-width neutral grip to keep your arms close to your torso.
- Pulling your shoulders down. Drive your elbows down and in toward your hips, avoiding elbow flare or excessive arching of the back.
- On the way up, resist the weight and fully lengthen the lats by letting the arms extend overhead without losing tension or letting the shoulders shrug.