lat pulldowns- pumping bi's instead of lats

[transplant]

Try this!

Nautilus pullover or dumbell pullovers, superset with
pulldowns. Also, dont use a wide grip ...takes away from a full contraction of the lats. This will cut out alittle of the bicep problem and you will be able to punish your lats.

 

[neo1605]

Stop doing pull-downs and start doing pull-ups. 5 sets of as many as you can until you can reach 25. Then add weight on a dip belt. It worked wonders for me.

 

[Glootz]

Training partner and I were discussing the validity of doing forced negatives with lat pulldowns, but from what I am reading here, they probably would be ineffective. C.O.D. tells me that most important part of the movement (also with rows) is the "squeeze" at the end of the positive movement in the lift. Agree?

 

[rancid]

I feel most people get stuck in the "see how much I can lift of pull ego mode " on most excercises which rob them from truly working the intended muscle. I usually like the in front type pulldown since there's less stress on the shoulder joint. I sit with my hands at shoulder width on a straight bar and with a thumb over the top of the bar grip, and with my chest arched upwards, I bring the bar down to my chest and try to concentrate on trying to get my shoulder blade to touch and in a slow deliberate movement with enough weight to accomplish approximately 8-12 reps. Remember to focus, focus, and try and perfect your form in your mind and in execution ( muscle isolation ).

 

[N-10-CITY]

I agree with The mann; think of pulling your elbows down rather than pulling your hands down (this ensures you're activating your lats first and not your biceps to start the movement) Also, using the v-bar (close grip) works well.