Lat pulldown, HELP

**hillshooter** · 01-22-2007, 11:55 AM

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.

**spywizard** · 01-22-2007, 11:57 AM

eat more, build more muscle, and lose more fat..

keep up the good work..

**StevePJC** · 01-22-2007, 02:25 PM

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.

**hillshooter** · 01-22-2007, 02:36 PM

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??

**StevePJC** · 01-22-2007, 02:46 PM

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.

**WelshWarrior** · 01-22-2007, 03:25 PM

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.

**hillshooter** · 01-22-2007, 03:32 PM

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.

**Jakspro** · 01-22-2007, 04:54 PM

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.

**Venomous Nemisis** · 01-22-2007, 06:37 PM

Use straps

**StevePJC** · 01-22-2007, 07:00 PM

You can also get these hooks. When training to failure using this hooks help get the last few - Even partial reps out.

**bazerk** · 01-22-2007, 07:17 PM

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.

**StevePJC** · 01-22-2007, 07:26 PM

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.

**WelshWarrior** · 01-23-2007, 03:02 AM

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.