How to: Neutral Grip Pulldown [Lats-focused] for Physique Development

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5 жыл бұрын

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In today's video, Physique Development Co-Founder, Austin Current, takes you through a technique tutorial of the Neutral Grip Lat Pulldown. This neutral grip pulldown variation is great for training the #Lats through a large range of motion, helping you in your efforts of putting on some size to your back - specifically helping you build width and thickness. This has become a favorite for our online #bodybuilding and #physique clients.
If you want to learn more about anatomy & biomechanics, learn from where we learned: n1.training/ and n1.education/.
Let us know what you think of this #LatPulldown variation in the comment section below!
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Пікірлер: 108

@PhysiqueDevelopment 3 жыл бұрын

Thanks for watching, guys! Want to check out our Training App? Learn more here: physiquedevelopment.app/. Want to work with a coach one-on-one to reach your fitness goals? Apply here: physiquedevelopment.typeform.com/to/POj7fnC3.

@Melvin420x12 Жыл бұрын

Can we just appreciate how much free fitness content exists on the internet. It's absolutely insane how anyone can become their own personal trainer by all these people willing to share their passion online.

@PhysiqueDevelopment Жыл бұрын

We're hoping it can help as many folks as possible, trainers or not! Thanks for watching.

@Semaj.18272 Ай бұрын

It’s been four years and I keep going back to this video . As I forget how informative it is man you nailed it makes sense

@PhysiqueDevelopment 18 күн бұрын

Thanks a bunch Semaj, very happy to see this video make such an impact on your training!

@DB6__ Жыл бұрын

That neutral grip bar is one of the best attachments for lat pulldowns. Truly an extraordinary attachment

@Semaj.18272 Ай бұрын

This guy has one of the best explanation on. KZfaq . Think about it when using wide overhand grip pull-down it’s sort of shed to push ur elbows Foreard feels uncomfy for the wrist but doing it nuteraul drip allow ur elbow to come forward and lats to open up

@Chris-ki2dx Жыл бұрын

Dude, I get insane ASMR effect just from listening to how you speak, I kid you not. You really are Bob Ross of weight lifting 😆 I love it

@anthonyc2076 3 жыл бұрын

this guy has the beard of the gods

@PhysiqueDevelopment 3 жыл бұрын

haha Thank you!

@alef5355 5 жыл бұрын

Keep up the good work, this videos are GOLD! Thanks!

@PhysiqueDevelopment 5 жыл бұрын

Thank you! So glad that it could help.

@krazypickle 2 ай бұрын

Glad i found this, thank you ❤

@hakametal 2 жыл бұрын

I think you've literally explained why I've been having a tight numbness in my left scapula for YEARS. It's a triceps impingement. I've been foam rolling my lats, traps, rhomboids and never even thought about the triceps.

@PhysiqueDevelopment 2 жыл бұрын

We are so glad the video could help out! Thanks for watching.

@jhwg624 3 жыл бұрын

Thanks for this tip. I use neutral grip but never knew which was better or the proper form. Not enough videos on the neutral grip.

@PhysiqueDevelopment 3 жыл бұрын

I am so glad it could help! Thanks so much for watching.

@MalachorFive 5 ай бұрын

Thanks for this video. Been struggling to feel the lats on this exercise but with this grip and technique i finally feel them. Much appreciated.

@PhysiqueDevelopment 5 ай бұрын

Happy to help! we have tons of other videos on lats / back if you want to check those out!

@pwnership3292 Жыл бұрын

Dudes got a terraria haircut for a beard... I dig it

@asiamfitness5546 3 жыл бұрын

THANKS... I learned something new! 💯

@PhysiqueDevelopment 3 жыл бұрын

YAY! That's the goal.

@alexc2231 Жыл бұрын

Great info and explanation! Thanks!

@PhysiqueDevelopment Жыл бұрын

Glad it was helpful!

@pune37tAnG Жыл бұрын

Nice video. I would note that the lats are responsible for adduction in the frontal plane and extending the shoulder in the sagittal plane. This means that the lats are very active in both planes, and you would benefit from training them in both planes.

@PhysiqueDevelopment Жыл бұрын

We would 100% agree! Great point.

@catedoge3206 Жыл бұрын

FANTASTIC!!

@PhysiqueDevelopment Жыл бұрын

We are so glad it could help! Thanks for watching.

@agus_youtube Жыл бұрын

great video, thank you

@PhysiqueDevelopment Жыл бұрын

We're so glad it was helpful! Thanks for watching.

@Raygun34 5 ай бұрын

Great Breakdown

@PhysiqueDevelopment 5 ай бұрын

thank you, we appreciate that!

@eddied1817 4 жыл бұрын

Thank you so much, i was looking which MAG GRIP to buy, NEUTRAL, PRONATE or SUPINATE to get better lats, now i know NEUTRAL.

@PhysiqueDevelopment 4 жыл бұрын

Neutral grip is great for Lat training and all-around back training. Prime Fitness has a 4N1 bar that is all 4 MAG grips in one attachment. I would be sure to check that out as well as you're shopping.

@Central_CoastRotors 4 жыл бұрын

Great video....very well thought out. Be mindful of your sound levels......difficult to hear you clearly even at full volume. Thanks for putting this good work up. Looking forward to more from you as a new sub.

@PhysiqueDevelopment 4 жыл бұрын

Thank you, John! I appreciate the feedback. Be sure your KZfaq volume is turned up as well separate from the computer volume - I mention because this has happened to me as well in the past.

@tmxss_2263 Жыл бұрын

I have a question which one is better for the width of the back wide neutral grip or close neutral grip?

@snoo333 Жыл бұрын

learned a lot. thanks

@PhysiqueDevelopment Жыл бұрын

happy to help :)

@Semaj.18272 3 жыл бұрын

Very informative

@PhysiqueDevelopment 3 жыл бұрын

Thank you! Glad you found it to be helpful.

@savrajgarayal492 2 жыл бұрын

Hi Coach Austin, thanks so much for this video. Was wondering whether you have a link to the attachment which allows for the neutral grip? many thanks

@PhysiqueDevelopment 2 жыл бұрын

We are so glad you found it helpful! And yes, here's two: primefitnessusa.com/product/prime-ro-t8-4n1/ & www.maxagrip.com/medium-grip-neutral/.

@youssefmiladsfis5442 Жыл бұрын

Hey i don't have this extension in my gym what can i do

@vickyyy5208 2 жыл бұрын

Hey coach, I was just wondering about the differences between the inward and outward neutral grip bars. Pros and Cons of each. Thanks

@PhysiqueDevelopment 2 жыл бұрын

Hey, thanks for the question! The different grips will impact your grip during exercises. For example, the inward grips will allow for a more semi-pronated hand position, while the more outward grips allow for a more semi-supinated position. And what is most important about this is the different muscle tissue that can be biased over another when you alter your grip position.

@WildDream9993 2 жыл бұрын

Great video bro, quick question - Narrow neutral grip pull-ups, do you think they're better than narrow neutral pulldowns?

@PhysiqueDevelopment 2 жыл бұрын

When we are targeting the lats, the neutral grip (shoulder width) is often going to be a better option than a more narrow grip.

@dakshgupta8846 3 жыл бұрын

Awesome

@PhysiqueDevelopment 3 жыл бұрын

Thank you - glad that you found it helpful!

@jadenmok8740 3 жыл бұрын

Hey Coach Austin, I have watched this video couple times and still cant figure out when to stop raising my shoulders up and out to start the ROM, I dont feel any resistance at the top as you did at 2:58, where should the resistance be at? Triceps?

@PhysiqueDevelopment 3 жыл бұрын

Hey Jaden, Good question. As you are going through the ROM, be sure you are doing so slowly so you can feel the "resistance or friction" at the shoulder joint. If you are going too fast, it is easy to blow past this point. It will be close to where mine is (most often), but it may differ a bit for you.

@Semaj.18272 3 жыл бұрын

Ok I get it . So keep elbows facing wall infront of u and think of keeping elbows tucked in and drive ur elbows to ur side even if they end up behind u ... as soon as u flare abit and elbows do not face the front and end up facing aide or even and angle then u loose the tension

@PhysiqueDevelopment 3 жыл бұрын

For the most part, yes. Positioning the arms more in front of the body (more neutral) will allow for the lats to create better leverage and maintain better tension during, and throughout, the movement. Choosing a good attachment helps you here as a more neutral grip bias will allow you to more easily maintain this positioning throughout the exercise.

@stephenmoon5123 Жыл бұрын

I always get sore neck and shoulders made worse after sleeping,any tips ? Tried external rotation dumbbells beforehand but not really helping me😢

@jadenmok8740 3 жыл бұрын

Hey, I really did feel my lats a lot better with the way you guys preached which is all about shoulder extension, but what do you think about exercises that allow adduction which is also a main function of lats in biomechanics, such as cable pull in and regular pronated pull down.

@PhysiqueDevelopment 3 жыл бұрын

Good questions! We have videos on both of those movements: 1. kzfaq.info/get/bejne/bt-nf6hytuDMdaM.html 2. kzfaq.info/get/bejne/msh6edV5lbLTm3U.html

@Semaj.18272 Жыл бұрын

To be honest using this I use more weights but it hits my mid back ! The. Wide grip overhand is the best I feel for the lats

@PhysiqueDevelopment Жыл бұрын

Thanks for commenting, Saif! That's interesting to hear, what other movements do you like using for lats?

@gaminglegion5i656 3 жыл бұрын

Which type of pullups we can do for lats activation?

@PhysiqueDevelopment 3 жыл бұрын

Biasing lats as well in a pull-up variation is a bit more challenging than this pulldown variation. This said a more neutral grip hand position can help place the arms in a better position to bias the lats in a pull-up.

@Semaj.18272 Жыл бұрын

Ok I get it Lean back a little , niterak grip keeps a elbows close to body hit more lats Wider grip I recon overhand try to focus more upper outer lats and mid back ? Upper bakc. ?

@PhysiqueDevelopment Жыл бұрын

correct!

@cannistershot2277 2 жыл бұрын

I've been working on the 'Achilles Program' (by Alexander Juan and Antonio Cortes) which links to your video. I've begun to experience pain in the front portion of my shoulder. (Hoping it's not a rotator cuff issue.) Realizing you can't see my form, I'm wondering if you might have any recommendations on what I could possibly be doing wrong which would cause shoulder pain in this exercise? Thx

@PhysiqueDevelopment 2 жыл бұрын

Thank you for the question! Do you notice the discomfort in any other movements? What muscles are you training the day before you perform this exercise?

@cannistershot2277 2 жыл бұрын

@@PhysiqueDevelopment Thanks for getting back to me! The day before this is chest work, which consists of 3 main exercises: (1) Flat DB Chest Press w/Neutral Grip (2) Decline DB Chest Press (3) Moderate grip pushups. No shoulder pain on that day. Today was 'Back', which consisted of Neutral Grip Pullups, Neutral Grip Pulldowns and Chest Supported DB Row. The pullups were fine, but the pain started right after the pulldowns. This pulldown exercise was in Phase 1 as well (7 weeks ago) and I increased the weight this phase (now 120 lbs). I'm wondering if the weight is too high and my shoulders are compensating. (?)

@Semaj.18272 3 жыл бұрын

Ok do keep elbows infront of u or ur elbows will end up slightly behinds ur torso ??? I tried this and kept my elbows slightly infront of me near me torso but slightly infront and felt it heaps more than it I drive wotj elbows and end il behind me

@PhysiqueDevelopment 3 жыл бұрын

Yes, keeping your arm path in front of your torso can allow for better leverage for your lats to work - and create tension compared to the other muscles in your back.

@marcotorres4271 2 жыл бұрын

Dude that beard is Epic!!! Can't focus lol. Thanks for the Vid.

@PhysiqueDevelopment 2 жыл бұрын

haha, thank you! Hopefully you were able to have a few takeaways from the vid. Thanks for watching!

@orestis9575 2 жыл бұрын

What about chin ups or underhand lat pulldowns?

@PhysiqueDevelopment 2 жыл бұрын

Those can be good movements to place tension on the lats, but I think this movement is superior to those for lat development.

@baz_k 2 жыл бұрын

Do you think this could translate to pullups? For example, is there any benefit in an overhand grip pullup compared to a neutral grip and vice versa whether for lats or upper back?

@PhysiqueDevelopment 2 жыл бұрын

Great question! Yes, I do think this can translate to things like pullups/chinups. Pullups are most associated (or labeled) with a pronated/semi-pronated grip. This grip can help bias more of the upper back (teres, rear delt, traps, etc) over the lats. The chinup is most associated (or labeled) with a supinated/semi-supinated, or neutral, grip. This can help bias (place a bit more tension on) the lats and biceps (due to more elbow flexion) compared to the upper back. Does this make sense?

@marinus1908 3 жыл бұрын

Don’t you also want to train shoulder adduction with the elbows more wide? Or just in front is enough

@PhysiqueDevelopment 3 жыл бұрын

Yes, training shoulder adduction with arms more out to the side is also great - see in this video (focusing on biasing more of the upper back): kzfaq.info/get/bejne/nZynh9abldnOZac.html&ab_channel=PhysiqueDevelopment

@marinus1908 3 жыл бұрын

Physique Development Great! But I am wondering if you also want shoulder adduction movements for the lats, because that is also a main function of the lats right?

@PhysiqueDevelopment 3 жыл бұрын

@@marinus1908 Well, the upper back variation will also give the lats some tension, the goal here is that we are biasing our focus to the upper back muscles that actually have better leverage with the "lat pulldown bar" than the lats do (this doesn't mean that the lats won't get any tension at all). The lats gain more leverage with the arm path in this video, especially for the lower (more vertical) fibers. Think more about the focus of humeral depression (driving the upper arm down) here to initiate with the lats.

@frankd9650 3 жыл бұрын

The bob ross of weight training vids

@PhysiqueDevelopment 3 жыл бұрын

Haha this has been mentioned a handful of times over these past couple of years. I'll take it!

@Ultimate_lady_badass Ай бұрын

what's the brand of bar you are using for that specific grip

@evilleader1991 Ай бұрын

Its called MAG grip

@alholytotti 11 ай бұрын

Is it smilar to netural grip chin ups?

@PhysiqueDevelopment 10 ай бұрын

Similar, yes!

@inigoxd 3 жыл бұрын

What grip is used in the video

@PhysiqueDevelopment 3 жыл бұрын

This would be considered a neutral grip - using a neutral grip attachment.

@switchlite44 3 жыл бұрын

4:15

@Ze.NiTH_ 7 ай бұрын

UNDERRATED FORM DESCRIPTION ON KZfaq

@PhysiqueDevelopment 6 ай бұрын

appreciate that a ton!

@paulshorty8537 3 жыл бұрын

What about a pull up

@PhysiqueDevelopment 2 жыл бұрын

Pull ups can work as well, but I think this exercise is superior for lat development.

@kevshouse2 2 жыл бұрын

Damn......great beard

@PhysiqueDevelopment 2 жыл бұрын

Thank you, and thank you for watching!

@1922johnboy 2 жыл бұрын

Algorithms

@gabrieljimijones 2 жыл бұрын

Sorry, but yes your lats are responsible for shoulder adduction as well as shoulder extension....

@fastmot1on 4 жыл бұрын

Protip: speed the video up so the guy actually sounds relatively articulate.

@PhysiqueDevelopment 4 жыл бұрын

We appreciate the feedback - we will continue to hone in on creating the best, and most helpful, content that we can.

@APR702 Жыл бұрын

I fell asleep halfway thru

@tattedd0ll48 2 ай бұрын

I did playback speed 1.25x lol

@marksainz5498 3 жыл бұрын

Dude your in late, there are lat bars at 20% the price that enable a person to do pro/sup/neutral lat pull downs, your delivering the news late lololololololol

@PhysiqueDevelopment 3 жыл бұрын

The 4N1 bar by Prime Fitness USA is my top recommendation for attachments for rowing and pulldowns! primefitnessusa.com/product/prime-ro-t8-4n1/

@marksainz5498 3 жыл бұрын

@@PhysiqueDevelopment the public buys according to your recommendation, but in reality anything any type of bar can be used, it’s not about the tool it’s about the mechanic

@PhysiqueDevelopment 3 жыл бұрын

@@marksainz5498 The type of attachment used can definitely make it easier to set yourself up in a better position to use/bias specific muscles over others throughout the range of motion.

@marksainz5498 3 жыл бұрын

Like I said it the mechanic not the tool, I have found it possible to do all the movements you demonstrate using just 1 bar