lat pulldowns- pumping bi's instead of lats

[D-Pump357]

Hey guys- been working out for ten years, dedicated for 5. A problem I've had now is that on my back, lats, neck and biceps training, I ususally start with lat pull-downs. The excercise seems to pump my biceps up before it works my lats out good. Ive tried switching to a behind the neck method, using straps, and I just can't seem to focus on the lats. Also, the seated row seems to work them good, but I need some help on how to do the pulldowns better. Thanks

 

[enrage]

use a monkey grip(thumbs over the bar instead of under) and focus more on bringing your elbows as far back as you can. You might even consider lowering the weight and pausing at the bottom. Hold the bar at chest level for 3 seconds and then slowly let the bar go back the starting point. People always look at me funny when doing this but those same people have pathetic backs. Remember Training Back should be an ego free workout, if you lift more than you can handle it then turns into a bicep workout.

 

[D-Pump357]

good point enrage- I think I might be using too much weight, and compensating with the bis. I'll try the thumb over bar too-thanks

 

[bigmag]

I'm with enrage....back should NOT be an ego workout...you should stick with weight you know you can handle and to keep from bringing your auxillary muscles into the lift.

 

[needsize]

I have the problem of bi's being dis-proportionally strong for back as I started training them years before back. An old pro taught me this, when I do pull down really strict all I get is a bi pump as they take over, but if I get a little swing in the motion I find it easier to take them out of the movement and concentrate on back. It's the only exercise I allow cheating on but it works for me.

 

[CRUSHER]

SLOW AND EASY...FORM IS THE KEY TO GROWTH NOT REPS....PULL DOWNS WORK GOOD FOR ME INFRONT OF THE NECK AND BEHIND THE NECK...

 

[MonStar1023]

I think some people just naturally struggly with lat-pulldowns I have always had a big problem doing them. I have been lifting for maybe 5 years now and the only thing that ever helped me out was switching over to v-bar pulldowns instead of wide-grip. You might want to give that a shot.

 

[The mann]

very true,use thumbless grip,pull your shoulders back and pull down like you are pulling through your elbows..hard to explain but you will feel it more in your lats.also try to get that squeeze at the bottom and don't be concerned with weight , just get the form down and add weight from there.............

 

[mdd]

try reducing the weight, i used that have the same problem

 

[Grizzly]

You have to focus on pulling with your lats. The intial pull should be pulling your shoulder blades down, back and together. Don't bend at the arms first. Bend at the blades. Oh, yeah, and don't forget to arch your back.