Free training tips from author of the book, "Functional Training with a Fork"!

[marcus300]

A close grip pulldown with palms facing each other is the best way for building width due the insertions of the lats being the furthest part from each other and the further range of motion needed to perform the movement correctly. Dorian talks about this often in all his back workout videos and ive implemented for many years and its produce huge width on myself than any wide grip or medium grip can do.

[NACH3]

A close grip pulldown with palms facing each other is the best way for building width due the insertions of the lats being the furthest part from each other and the further range of motion needed to perform the movement correctly. Dorian talks about this often in all his back workout videos and ive implemented for many years and its produce huge width on myself than any wide grip or medium grip can do.

I have to agree with the above post, as I've implemented CG(palms facing) for pulldowns and the for me the ROM is longer creating the stretching needed for the Lats then full contraction pulling to chest while arching(lumbar part of back creating chest to pop up and out... I can pull it closer to my body w/a slight static hold(1s+) for me it contracs the lats moreso...

I do however, switch these around med grip(or w/palms facing yourself)...

And from my experience only...

[Ronnie Rowland]

A close grip pulldown with palms facing each other is the best way for building width due the insertions of the lats being the furthest part from each other and the further range of motion needed to perform the movement correctly. Dorian talks about this often in all his back workout videos and ive implemented for many years and its produce huge width on myself than any wide grip or medium grip can do.

I respectfully disagree with what Dorian said Marcus and here's why: Dorian had tremendous genetics in his back and he built his lat width earlier in his career by doing medium-wide grip lat-pulldowns and pullups. Then what happened? He tore his bicep tendon and required surgery. It never fully healed so he had to modify his lat training by using a close grip with palms facing together. Performing the close grip version targets the lower lats more than over hand grip pulldowns but it doesn't stimulate the overall lats as much as the wider grip.

Moreover, one can use a dual cable lat pulldown machine (as shown in the photo below) with palms facing forward and stimulate the lats even more than using a standard bar with a medium-wide overhand grip because it allows for a better contraction. However, the guy in the photo needs to be leaning back more with his chest held high in order to effectively active the lats.

[marcus300]

I respectfully disagree with what Dorian said Marcus and here's why: Dorian had tremendous genetics in his back and he built his lat width earlier in his career by doing medium-wide grip lat-pulldowns and pullups. Then what happened? He tore his bicep tendon and required surgery. It never fully healed so he had to modify his lat training by using a close grip with palms facing together. Performing the close grip version targets the lower lats more than over hand grip pulldowns but it doesn't stimulate the overall lats as much as the wider grip.

Moreover, one can use a dual cable lat pulldown machine (as shown in the photo below) with palms facing forward and stimulate the lats even more than using a standard bar with a medium-wide overhand grip because it allows for a better contraction. However, the guy in the photo needs to be leaning back more with his chest held high in order to effectively active the lats.

No Ronnie your wrong regarding dorian and i can prove it not only with dorian but with myself but I can see your here to promote your book and methods so I'll leave it alone but anyone with any knowledge on how the lats work understands.

Best of luck

[BG]

No Ronnie your wrong regarding dorian and i can prove it not only with dorian but with myself but I can see your here to promote your book and methods so I'll leave it alone but anyone with any knowledge on how the lats work understands.

Best of luck

100% agreed

[Ronnie Rowland]

No Ronnie your wrong regarding dorian and i can prove it not only with dorian but with myself but I can see your here to promote your book and methods so I'll leave it alone but anyone with any knowledge on how the lats work understands.

Best of luck

Marcus I am not wrong about Dorian. He used to use wide grip pullups to build his back. It even had him on national television demonstrating them! He was performing wide grip pullups with his body weight and his lats were huge! I also read an article in a muscle magazine many years back about Dorians bicep tendon injury. After the injury he could no longer perform wide grip pullups without experiencing great discomfort so he changed over to close grip pulldowns and was able to train without irritating his bicep tendon. Maybe he liked the close grip better after he started using them, but it was probably due to them being more user friendly. His lats attached very low, so for him they may have worked better. Who knows!? But for the masses a medium to wide grip builds the widest lats.

Moreover, Dorian swore that a lot of his lat width, if not most, came from doing pullovers on a machine.

This thread is not all about promoting my book as you will see as time moves forward. I'm going to be giving away free training tips I have learned as a personal trainer for 32 years. Yes I will be promoting my book along with LowTestosterone.com because I believe everyone (including you) will learn something from my book and I believe there's a lot of people who need Testosterone Therapy.

[marcus300]

Marcus I am not wrong about Dorian. He used to use wide grip pullups to build his back. It even had him on national television demonstrating them! He was performing wide grip pullups with his body weight and his lats were huge! I also read an article in a muscle magazine many years back about Dorians bicep tendon injury. After the injury he could no longer perform wide grip pullups without experiencing great discomfort so he changed over to close grip pulldowns and was able to train without irritating his bicep tendon. Maybe he liked the close grip better after he started using them, but it was probably due to them being more user friendly. His lats attached very low, so for him they may have worked better. Who knows!? But for the masses a medium to wide grip builds the widest lats.

Moreover, Dorian swore that a lot of his lat width, if not most, came from doing pullovers on a machine.

This thread is not all about promoting my book as you will see as time moves forward. I'm going to be giving away free training tips I have learned as a personal trainer for 32 years. Yes I will be promoting my book along with LowTestosterone.com because I believe everyone (including you) will learn something from my book and I believe there's a lot of people who need Testosterone Therapy.

You are wrong I was in the same circle as Dorian at the time but like I said don't worry about, we can agree to disagree.

I'll leave it alone now don't want it to become a pissing match mate

[Ronnie Rowland]

You are wrong I was in the same circle as Dorian at the time but like I said don't worry about, we can agree to disagree.

I'll leave it alone now don't want it to become a pissing match mate

Sounds good to me..Thanks!