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  1. #1
    hillshooter is offline Associate Member
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    Lat pulldown, HELP

    I seem really weak in this area. Does anyone have tips to improve lat pulldown strength? Ultimately my goal is to be able to do more than 10 wide grip chins. I can only do one and I feel ashamed when I even try which is why I stick to the lat pulldown machine. heres what I curently do. Always wide grip.


    10x90 pounds
    10x105 pounds
    10x120 pounds, sometimes less

    I can do one gut splitting 180 pound pull down. It hurts so bad.

  2. #2
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    spywizard is offline AR-Elite Hall of Famer~
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    eat more, build more muscle, and lose more fat..

    keep up the good work..
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  3. #3
    StevePJC's Avatar
    StevePJC is offline Member
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    Do you do wide grip?

    Try using the wide grap with the cross handles. When you pull down, pause and squeeze. You should get a great burn. That what works for me.

  4. #4
    hillshooter is offline Associate Member
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    yeah as wide as I can go.

    For this exercise would it be beneficial to do lets say....

    75x15 warm up

    120x5

    135x exhaustion and so on??

  5. #5
    StevePJC's Avatar
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    This is what I do.

    One warm up at half of my regular 1st set rep rate, 75lbs.

    Then I do three sets at 150 to complete failure. Works like a charm for me.

  6. #6
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    WelshWarrior is offline Senior Member
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    Persist with it. I couldn't do a single one when I first walked into the gym. Not only that, but I thought it was physically impossible for me as I couldn't even shift my weight 1 bit. Now it is a very strong bodypart.

    A solid back routine combining pulldowns with rows/deadlift etc will do it. Diet and time are key ingredients.

    Keep it up.

  7. #7
    hillshooter is offline Associate Member
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    Thanks guys.

    Somehow I think this might be a bicep problem too. Those are the two major muscle groups used right? My strongest preacher curl is 75 pounds for 8.

  8. #8
    Jakspro's Avatar
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    bentover BB rows and deadlifts will significantly improve your lat pulldowns... Either way you gotta start somewhere, check your pride at the door. I know its tough but keep making improvements. Good luck.

  9. #9
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    Use straps

  10. #10
    StevePJC's Avatar
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    You can also get these hooks. When training to failure using this hooks help get the last few - Even partial reps out.

  11. #11
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    A good execise is to take the smith machine and do a reverse push up. Set the bar so when your arms are extended you barely touch the floor (with your back) and put your heels up on a flat bench. Now imagine a reverse pushup in this position. Instead of pushing your pulling. Great movement to get those muscles working.

  12. #12
    StevePJC's Avatar
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    Quote Originally Posted by bazerk
    A good execise is to take the smith machine and do a reverse push up. Set the bar so when your arms are extended you barely touch the floor (with your back) and put your heels up on a flat bench. Now imagine a reverse pushup in this position. Instead of pushing your pulling. Great movement to get those muscles working.

    Never even thought of that. Great suggestion that I think I'll throw in my routine.

  13. #13
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    Straps/hooks are a personal thing. Sure, they may help you squeeze out a few more reps as they will strengthen your grip, but I believe in the long run they are counter productive for your grip strength/forearm muscles.

    Some people are fans of them some aren't - you'll need to make your own decision.

  14. #14
    hillshooter is offline Associate Member
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    Thanks guys, all that helps alot.

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