The behind-the-neck version did, however, activate more posterior deltoid and more pec, while the to-the-chest version isolated the pecs more. While there are fewer studies investigating the lat pulldown compared to more popular exercises such as the squat or bench press, there is ample evidence describing its effectiveness for targeting many muscles of the back and arms (Lusk et al., 2010; Synder & Leech, 2009; Sperandei et al., 2009; Signorile, Zink, & Szwed, 2002). This makes the pull-down an open-chain movement and the pull-up a closed-chain movement. biceps curl, triceps extension, leg press, hamstring curl, abdominal curl and so on. Their findings suggested a pronated-grip (both wide and narrow) activates the latissimus dorsi more so than a supinated-grip. For example, you can perform the following exercises (traditionally performed with a pronated grip) with a supinated grip: Youll notice that some big pronated compound exercises didnt make it to the supinated list. Grasp the bar with an overhand (pronated) grip, with your hands slightly wider than shoulder-width apart. Make a lot of time when the deprotonated is, they grab it really wide. You can cycle in periods of working in this rep range even if your goal is to get strong enough for pull-ups. . This means that it is probably more important to focus on finding a grip that is comfortable for you, and that enables you to get good contact with the muscles you want to work. Protein and Weight Loss: How Much Protein Do You Need to Eat Per Day? If you want a strong back, you need to use a pronated grip. Some of them also assumed it's a bad idea to do the close-grip version because it supposedly activates your biceps more than the lats. How many setsyou do of an exercise depends on your training experience, how many times you work out in a week, and your other training. That's how I saw my anatomy teacher taught me soup, pronation, easy way to remember it. Electromyographic analysis of muscle activation during pull-up variations. Get better results from the butt-building hip thrust with these tips. This type of resistance usually comes in the form of external load such as barbells, dumbbells, or selectorized strength-training machines. And again, let's do it again. It is the fourth most popular exercise of all, according to statistics from our workout log app. Thats why I recommend you check out my article on close grip lat pulldown vs wide grip. [1], This variation of the lat pull-down, in which the bar is pulled behind the neck, may be dangerous and less effective. 4. Open-chain exercises are physical movements in which in which the hands or feet are not in a fixed position with an immobile object, and as a result the force applied by the person is great enough to overcome the resistance. Some gyms have lat pulldown machines in addition to the standard cable pulldown station. You can combine the two quite literally meeting them in the middle by using a neutral grip. For ideal posture, the hips and knees should be roughly at 90 angles with the feet flat and securely on the floor about hip-width apart. Try the free lean bulk macro calculator! Heres your guide to everything you need to know about these grips and how to choose when to use each orientation. The lat pulldown is an open-chained exercise whereas the pull-up is a closed-chain exercise. One of the key factors in using good form on the reverse grip lat pulldown is maintaining a relatively upright body position. So you want them. Grasp the handle with a pronated grip. If you do choose to integrate a reverse grip bench press into your program, a skilled spotter is definitely required. Lusk SJ, Hale BD, Russell DM. Demonstrate First, we're going to show you how to set up a lat pull down. Furthermore, it is actually the use of a pronated grip that differentiates a pull-up from a standard chin-up. We are not a medical resource. Dont get it twisted even rows, pulldowns, and chin-ups performed with a supinated grip should rely most heavily on your back muscles as primary movers. Get up to 2x Faster Results by following a Fitness Program Calendar:Which program is right for me? Difference between chin-ups and pull-ups? Instead, initiate each rep by pulling with your lats. Start with a standard pronated grip of the bar approximately shoulder-width. If its not, you will need help to get into the starting position. Pronated vs Supinated Lat Pulldown Grips: Does it make a difference? But the reverse grip lat pulldown is not without its drawbacks. Provide exercise technique recommendations for fitness enthusiasts wishing to perform the lat pulldown exercise. Variation of Grip Strength and Wrist Range of Motion with Forearm Rotation in Healthy Young Volunteers Aged 23 to 30. Now pull the bar down towards your chest until it reaches about chin level. The cable lat pull-down is done where the handle is moved via a cable pulley, as opposed to doing pull-downs on a leverage machine. As a result, your arms travel in front of your body like the supinated lat pulldown. This can be an advantage if youre looking to develop an emphasis on form and higher reps over heavier weights and lower reps. That said, building max strength requires lifting max weights. Exhale and slowly release the bar back up to the starting position. This means that youre just going to have to get strong with this grip period. 2013 Sep;12(3):302-13. Activation of the middle trapezius and biceps were also measured, and they were similar across all grip widths and forearm orientations. For example, during the concentric phase of a pull-up, the exerciser applies a pulling force to the bar, and as a result the elbows flex versus the bar breaking away from its support. By tracking your workouts in the app, you keep track of your weights and reps so that you can easily remember (and, more importantly: try to improve on them) in your next workout. [7], If the weight is pulled to touch the front of the chest, the rhomboid muscles' work may increase, while pulling the weight down to touch the back of the neck may work the upper trapezius muscle.[1]. Lets take a closer look at how to do the lat pulldown exercise with proper form. http://bit.ly/2E16cngFoundation Beginner Program: http://bit.ly/2AnjffQ30 Day Muscle Building: http://bit.ly/2RqYBoO30 Day Torch (weight loss): http://bit.ly/2VjavR5Motive Home Athletes Plan (intermediate): http://bit.ly/2s09waUWarrior 90 2.0 (advanced): http://bit.ly/2QX3IxQMore programs to choose from here: http://bit.ly/2E16cngGet our Diet Guide:Eating For Life https://goo.gl/7qnHn4Donate on Patreon: https://www.patreon.com/hasfitShop HASfit Tribe store: https://hasfit.myshopify.com/Like us at http://facebook.com/hasfitnessFollow us at http://twitter.com/heartsoulfit Journal of Strength and Conditioning Research, 24(7), 1895-1900. doi:10.1519/JSC.0b013e3181ddb0abSignorile, J., Zink, A., & Szwed, S. (2002). Pick whichever one is available or feels comfortable to you. When your grip is supinated, your forearms rotate toward your body. A neutral grip will negate wrist pain so that you can activate the lats as much as possible. The primary focus should be on learning how to properly retract the shoulder blades without movement compensations (i.e., jutting the head forward, shrugging the shoulders). 2022 Jun 22;23(1):599. Pressing exercises dont generally mix well with a supinated grip. First, position your hands with an underhand grip about shoulder-width apart on the lat pulldown bar. It's just a different exercise. Avoid letting the low-back arch, the head to jut forward, or the shoulders to shrug during this motion in order to maintain an ideal and safe posture. Electromyography (EMG): A diagnostic technique used for assessing and recording the electrical activity produced by muscles. Epub 2016 Nov 28. Using a pronated grip means youre using an overhand grip. They found similar activation of the latissumis dorsi between all three grips during the concentric phase of the exercise. Sports Biomechanics, 12(3), 302-313.Fernndez-De-Las-Peas, C., Cuadrado, M., & Pareja, J. This may be due to excessive external rotation of the shoulder when performing this exercise, however more research is needed to support or refute this claim. Freddie quickly demonstrates how to do a Lat Pu. If you dont have access to those bars or prefer free weights, you can use dumbbells, kettlebells, or even medicine balls to perform neutral-grip exercises. Of course, the reverse grip lat pulldown is not the only way to target your lats. The same or greater levels of muscle activation occurs with front-of-the-neck lat pulldowns, in addition to the body maintaining better posture and joint alignment.Behind-the-neck-pulldowns require the individual to jut their head forward to provide a clear path for the bar towards the base of the neck. The lat pulldown is a classic back exercise that mainly works your lats, biceps, and rear deltoids. When it comes to exercise technique, the devil is in the details and small changes can have big effects. The two most common handles are straight bars or slightly curved or angled bars. However, only lifting with an overhand grip may contribute to the neglect of your biceps and forearms. With a supinated grip, your palms will often face upward or toward you. At the start, your arms should be straight overhead. Using a pronated grip during pull-downs tends to result in the greatest activation of the latissimus dorsi, with no difference in latissimus dorsi activity between grip widths. Big strong guys do it. Next, sit on the seat and lock your knees under the thigh pads. Including a custom workout routine designed around your fitness goals. Journal of Strength and Conditioning Research, 16(1), 129-134.Doma, K., Deakin, G., & Ness, K. (2013). The pronated grip fired up more of the lat muscles compared the supinated grips. Electromyographic analysis of three different types of lat pull-down. Deciding whether to do lat pulldowns or rows largely depends on your personal fitness goals and the type of workout you are looking for. A forward head posture has also been implicated in neck injury and even headaches (Yip, Chiu, & Poon, 2008; Fernndez-de-Las-Peas et al., 2007). It performs the functions of downward rotation and depression of the scapulae combined with adduction and extension of the shoulder joint. We've got one here today. Your fist up, you grab it. These exercises can be a variety of open-and-closed-chain exercises. You can also use the dumbbell pullover to target your lats, specifically with the bent arm technique, as demonstrated in the video below. The Biomechanics of the Lat Pulldown: Muscles Worked, Grips, & Form, Brian Sutton, MA, MS, CSCS, NASM-CPT, CNC, CES, PES, Isometric Exercises: Examples, Benefits, and Applications, The Muscles Used in Squats - Squat Biomechanics Explained, Bench Press Targeted Muscles, Grips, and Movement Patterns, Body Types: Mesomorph, Ectomorphs, & Endomorphs Explained. If your goal is to get really good at pull-ups, then you should mostly do pull-ups because of the specificity principle. J Strength Cond Res. J Strength Cond Res. Meanwhile, with the chinup, you . So you get a good amount of bicep recruitment, and you can lift heavy weight. Still, be sure to include supine accessory exercises to make sure your lifts dont hit an early plateau because your forearms and biceps cant handle heavier loads. That means you fully extend your arms at the top. Journal of Strength and Conditioning Research, 23(8), 2204-2209. doi:10.1519/JSC.0b013e3181bb7213Sperandei, S., Barros, M., Silveira-Jnior, P., & Oliveira, C. (2009). The authors found numerous differences between all of the grip positions. Click HERE to subscribe or click on the button below! The top of the chest version, however, was deemed the best choice because the behind-the-neck version didn't isolate the upper back muscles quite as well. http://hasfit.com for the best free workout exercise routines for men and women at home or in gym. Doing lat pulldowns in front of your neck eliminates the risk of you slamming the lat bar into the vertebrates of your neck. Select your training weight on the machine, and set a handle on the wire if there isnt one already. In terms of grip, pronation refers to an overhand grip. Not only is this painful, but it's also stopping you from working out to your maximum. You can do this by performing your last set of each applicable exercise with a supinated grip. Throughout your program, if you want to place an emphasis on growing your biceps and forearms, make sure youre including a lot of supinating exercises. "The Effect of Grip Width and Hand Orientation on Muscle Activity During Pull-ups and the Lat Pull-down", "The Mega List of Exercise Do's and Dont's", "Shoulder injury rehabilitation: Which lat pull down variation is best for shoulder injury rehabilitation and shoulder injury prevention? (https://youtube.com/watch?v=9Kz3vLV-pdQ), Nutrition and Fitness Expert Adam Bornsteins New Book Aims to End Restrictive Diets, 2023 New York Pro Bodybuilding Show Preview, 2023 Optimum Classic Pro Bodybuilding Show Preview, 2023 Musclecontest International Sao Paulo Pro 212 Bodybuilding Show Preview, 2023 Sur Cup Pro Chile Mens Physique Show Preview, Athletic Greens Review Price, Flavor and Nutrition Breakdown, The Best Creatine Supplements for Bulking, Mixing, and More, The Best Barbells For All-Around Training, Weightlifting, Powerlifting, Deadlifts, and More, Best Home Gyms For the Money, Bodybuilding, and More. So, you can actually work your latissimus dorsi muscles harder with the supinated grip pulldown because you are increasing the time under tension and producing more force to bring the bar lower. Learn how to do a goblet squat plus 7 different variations. This grip width puts your wrists in a more natural position and reduces strain. Pull the bar down towards your chest, leading with your elbows. Lastly, a 2002 study by Signorile, Zink, and Szwed (2002), investigated the effects of different grip positions (close neutral-grip, close supinated-grip, wide-grip front of neck, and wide-grip behind the neck) on EMG activity of shoulder muscles during the lat pull-down exercise. 2017 Feb;32:30-36. doi: 10.1016/j.jelekin.2016.11.004. The researchers compared three different pronated grip widths: close, medium and wide-grips (1, 1.5, and 2 times biacromial distance) using electromyographic (EMG) activity. Concentric Phase (pulling bar towards the chest), > Shoulder adduction> Shoulder horizontal abduction> Elbow flexion> Scapulae downward rotation> Scapulae retraction, Eccentric Phase (returning to the start position), > Shoulder abduction> Shoulder horizontal adduction> Elbow extension> Scapulae upward rotation> Scapulae protraction. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. Overhead presses and bench presses can very quickly become dangerous with alternative methods like reverse grips or thumbless grips. If youre a weightlifter, your bread and butter is likely the hook grip. Keep hold of the bar with slightly bent arms and use your bodyweight to descend into the seat. It doesn't come in the initial phases of training. Supinated you want to think of as holding a bowl of soup. Journal of Strength and Conditioning Research, 16(4), 539-546.Snyder, B., & Leech, J. Journal of Strength and Conditioning Research, 28(4), 1135-1142. doi: 10.1097/JSC.000000000000023Augustsson, J., Esko, A., Thome, R., & Svantesson, U. . Then her elbows are on an angle, so she's pulling up and just a little high wind up to your clavicle. Dont just let it fly up without resistance; keep tension in your muscles and let it slowly move up. I mean this isn't super narrow, but it's certainly not super wide. The overhand grip is what youll use when you step up to the bar to press it overhead or clean it up to your shoulders. A supinated grip can put help you emphasize overlooked muscles even while performing compound movements. Now when I'm doing this, I'm looking for a few things, so I want her knees at right angles, which she's pretty much got right now and she's sitting in.Then I'm going to adjust and then make sure it's nice and tight so she's nice and comfortable there. This wont only support your strength gains, but your hypertrophy goals, as well. By comparison, an overhand grip or pronated lat pulldown results in more external rotation of your arms as your elbows pull down and back. Squeeze your shoulder blades together at the bottom of the movement. It turns out that the three forms activated the lats equally. The lat pull-down is one of the most popular compound back exercises. And even if you opt for a mixed grip, you need a strong overhand grip to make the most of your lift. It can and should be supplemented with other closed-chain strength training exercises such as the pull-up or chin-up. Lusk SJ, Hale BD, Russell DM. Regarding muscle activity, the pull-up and the lat pulldown activate your latissimus dorsi muscle similarly, but the pull-up activates your biceps slightly more.11. Lat Pulldowns with a pronated wide grip are a great workout for your Lats, rhomboids, and posterior deltoids. Pull-up targets different upper body muscles as chin-ups, and it's a bit more challenging because of this difference. The weight moved can also be adjusted to be more or less than the weight of the person doing the exercise.[4]. When incorporating the supinated lat pulldown into your workout, you have a few options when it comes to grip width. A supinated grip is when your palm faces up, such as during an underhand or reverse grip exercise. Fifteen men performed 6RM in the lat pull-down with . If you struggle with bench presses or overhead presses due to shoulder pain, it might help to switch to neutral grip variations of these lifts. When you do, you increase the weight the next workout again. Youll likely have the most energy to attack those lifts with fervor, mental focus, and skill at the beginning of the workout. For example, you likely want to avoid flipping your grip around for an overhead press or a bench press. 2021 Aug;51(8):1629-1650. In this case, reverse grip pulls can serve you very well. So next up are some supinated lat pulldown alternatives. Some speculate this exercise may even cause greater risk to the rotator cuff musculature. In the bottom position, make sure to pull your shoulder blades together and down. Research suggests that using a pronated grip during a lat pulldown can activate your lats even more than using a supinated grip. J Strength Cond Res. With all those options, its hard to know which one to use to sculpt the back you want. Also, position your body so the pulley is directly above your chest without leaning back. Keep the spine in a neutral position and avoid excessive lumbar extension (arching the low-back). They also assumed, like everyone else, that the top of the chest version was safer, even though they didn't provide any evidence. In addition, a study by Doma, Deakin, and Ness (2013) concluded the chin-up is a more "functional" exercise when compared to the lat pulldown. Brian Sutton is a 20-year veteran in the health and fitness industry, working as a personal trainer, author, and content manager. To further avoid any confusion and to help you keep track of which grip is which, you can think about pronation in terms of your forearms. The motion also includes upward rotation and slight protraction of the scapulae. To minimize boredom and maximize exercise adherence it may be best to perform a variety of grip positions during the lat pulldown exercise (except behind-the-neck pulldowns). Kinematic and electromyographic comparisons between chin-ups and lat-pull down exercises. Think about a chin-up or reverse row, where your palms are facing you and your knuckles are facing away. Most exercises describe the muscle that is involved and the direction of the exercise e.g. They recruited 24 men in their mid-twenties to test three different types of lat pulldowns: behind the neck pulldowns, pulldowns to the chest, and pulldowns using a V-shaped bar. (2) So, youll likely be able to heft less weight with a pronated grip. The supinated lat pulldown puts your arms in front of your body as your elbows pull down and forward. The researchers concluded a pronated-grip (either wide or narrow) is best for activating the latissimus dorsi. The best choice, however, is to do both, as they cover slightly different muscles. There is confusion within the fitness industry if a wide-grip lat pulldown activates the latissimus dorsi and other muscles more so than a narrow-grip. Grip positions include a pronated narrow-grip (hands closer than shoulder-width), pronated wide-grip (hands greater than shoulder-width), a narrow neutral-grip, a wide neutral-grip, and a supinated-grip (Figure 2). (4). . The purpose of this article is to provide an overview of the lat pulldown exercise including movement requirements, joint actions, and involved musculature. You know how to grip a barbell. Preserve a natural lordosis curvature of the lumbar spine throughout the entire lift. Because you can easily adjust the load and handle, it is a versatile exercise that can be modified to suit different fitness levels and goals. Use the grip (shoulder width or wider) that feels the most comfortable. To execute the wide grip pull-up, grab the bar with a pronated grip (knuckles facing towards you), slightly wider than shoulder-width apart, as your starting position. The second group of scientists recruited 12 men between the ages of 19 and 30 and attached electrodes to their biceps, lats, and traps. 2022 Jul 4;4:949021. Muscles which attach to the scapulae that adduct and extend the arm include the posterior deltoid muscles, the teres major, and minor stabilizing contribution from some rotator cuff muscles (infraspinatus and teres minor as lateral rotators, subscapularis as medial rotators). The range of motion in front-of-the-neck lat pulldowns is slightly longer, with more elbow flexion and more shoulder extension. The movement is initiated by pulling the elbows down and back, lowering the bar to the neck, and completed by returning to the initial position. A third option is a wide grip supinated lat pulldown. Youll learn the differences in body mechanics and muscle activation with each lat pulldown variation. The contraction of these adductor/extensor muscles can indirectly depress and downwardly rotate the scapulae; this is only required when they are pulled into elevation and upward rotation by the contraction of muscles that attach to the scapulae. The underhand grip and internal arm rotation have some clear benefits. To receive the free guide, please confirm your address by clicking the confirmation link in the email we just sent you. So far, I touched briefly on the differences between the pronated and supinated grip. BMC Musculoskelet Disord. (2014). Lat Pulldowns with a pronated wide grip are a great workout for your Lats, rhomboids, and posterior deltoids. So if you do it as a straight movement, you're using anterior dealt, which is what we don't want to look at when, when she does this, do what does it strike movement and there's no movement really happening from it back.It's happening from an initiation is happening from her end carrier doubt. We provide fitness programs for varying fitness levels because every heart and soul deserves to be fit. Exactly like that. 2021 Mar 25;9(3):2325967121991811. Given the benefits of closed-chain exercises, one might be inclined to make a general statement that open-chained exercises are not functional and should be avoided during an exercise routine. The pull-up is an intermediate to advanced exercise. > Slowly return to the starting position by extending the elbows and abducting the shoulders. Most studies find that both wide (up to two times shoulder-width) and close grip lat pulldowns (one times shoulder-width or V-handle) lead to similar muscle activation, with a only a small tendency of higher lat activation in the wide grip lat pulldown.5 6 7. Pull your chin up to or just over the bar. Add these exercises. The default supinated lat pulldown grip is with your hands about shoulder-width apart. Both exercises work your rear delts, biceps, and grip strength. Your complete guide to the Stairmaster vs treadmill. On the other hand, a supinated or pronated grip proves to be more taxing on the wrists. The exercise can also be done using cable machines, a handle attached to a cable is pulled toward the body, this can be done while seated on a bench or stability ball, kneeling, or in a standing or squatting position. Both of these specialty barbells have neutral grip handles. The mixed grip deadlift has one arm in supination while the other is in pronation. (2007). By incorporating the biceps, your arms are in a stronger position. Dickie JA, Faulkner JA, Barnes MJ, Lark SD. 18K likes, 151 comments - Sam Sweeney (Sweeney Fitness) (@mrs.sweendogg) on Instagram: "[BACK AND BICEPS ] I've always had a deep love for training back . You can learn more about muscle action here. Doing a few sets of lat pulldowns is a great back workout on its own, but if you really want to cover all back muscles effectively, you could try out our back workout routine below. Pull it down, chest up. This back workout is available for free in ourworkout log app. The lean muscle diet is a simple approach to lean bulking. The Reverse Grip Pulldown also targets the back, to a slightly lesser degree, but also recruits the biceps and working the arms hard. One of the things you need to understand is that the water you go, the more you're going to use. Front lat pulldowns seem to activate the latissimus dorsi slightly more than behind-the-neck lat pulldowns. If your goal is to focus on your form and concentrate on your back, turn to the pronated grip. As such, Andersen et al., (2014) performed a research study to examine this very question. This starts similar to a deadlift, with an overhand grip or a hook grip. Cable pull-down exercise to the front with a medium-width overhand (pronated) grip The pull-down exercise is a strength training exercise designed to develop the latissimus dorsi muscle. The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review. There are also some movements that combine these grip styles. One thing that distinguishes the reverse grip from other lat pulldown variations is that it recruits more biceps. Also known as a lengthening contraction and as the negative during resistance training exercises.Concentric Muscle Contraction: When a muscle exerts force while shortening. Lower the bar until a slight stretch is felt in the pectorals and a full contraction of the latissimus dorsi and scapulae retractors occurs. This could render the exercise less effective when your lats still have power . It depends on your goals. J Electromyogr Kinesiol. Lifting is not all about pronation or supination. Closed-chain exercises are physical movements in which the hands or feet are in a fixed position with an immobile surface (such as the ground or fixed anchor point) and cannot move. StrengthLog Your friendly training buddy since 2018. Though biceps tears during deadlifts are relatively rare, when they do occur, they tend to happen to the pronated biceps while using a mixed grip. 2010 Dec;24(12):3404-14. This obviously only works if your bodyweight is less than your selected training weight. This form results in more lat engagement compared to leaning back or using body momentum. Swapping in a supinated grip can help ensure that your biceps and forearms are getting enough action. palm of hand facing away from you) Wide supinated grip lat pull down, (i.e. Partial vs full range of motion resistance training: A systematic review and meta- analysis. Fix the bar to a level that you can grab from a seated position. Understand the movement requirements, joint actions, and involved musculature of the lat pulldown exercise. Adjusting the seat. (https://youtube.com/watch?v=X4qkHHlFouQ), Rogue TB-2 Trap Bar Review (2022) Best For BEGINNERS? However, as already discussed the lat pulldown is an effective exercise for strengthening many muscles of the back. This is not a complete list as many muscles are involved in the joint actions listed above. Weight Training of the Thigh Muscles Using Closed Versus Open Kinetic Chain Exercises: A Comparison of Performance Enhancement. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. So do another one then the thing we want to do on this as we want to stretch our bodies forward into it, get the lat stretch, get everything involved, retract everything again, pool and chest up on an angle. GET MORE TIPS AND WORKOUTShttps://www . Email us: info[at]barbend.com, CHIN UPS vs. Small weak guys don't. The pull-down usually uses a weight machine with a seat and brace for the thighs. Close, Medium and Wide Lat Pull-down Grips: Which one is Best? Supination vs Pronation: Hand Position During Exercise. Find out which one you should use for fat loss, bodybuilding, & cardiovascular fitness. Many trainers assumed that pulling the weight behind the neck causes injuries, even though, like the Sasquatch, hardly anyone in weightlifting history has seen an example of such a thing; hence the near-universal recommendation to pull to the top of the chest. First of all, so per is your hands facing or fists facing forward. Kinematic and electromyographic comparisons between chin-ups and lat-pull down exercises. Differentiate various grip positions of the lat pulldown. palm of hand facing away from you) Narrow supinated lat pull down, (i.e. Make sure youre not only using a pronated grip to keep all your muscle groups up to par. Front Sports Act Living. Figure 2: Supinated grip hand position. That's perfect. Editors Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. Perfect. Especially if your program is extra full of compound exercises, you may find that your biceps and forearms start lacking if youre only using a pronated grip. If your goal is functional strength and improved control of your body, then pull-ups are still a great choice. Voluntary Increase in Latissimus Dorsi Muscle Activity During the Lat Pull-Down Following Expert Instruction. 2009 Oct;23(7):2033-8. The lat pulldown is a compound exercise designed to target many muscles of the back, most notably the latissimus dorsi (Figure 1). Since the reverse grip will rely more on your biceps, you may actually be able to add more back training volume by helping out your exhausted lat muscles. How far you can pull in lat pulldowns will depend on your anatomy (such as the length of your forearms), strength, and training weight. Often, this will mean that your palms are facing away from you, as with an overhead press. This compound exercise can also help to improve your arm strength and posture. [6] It can cause compression of the cervical spine disks, and disk damage if contact is made by striking the bar to the neck. CrossFitters do every lift from snatches, clean & jerks, and overhead presses. Right now, because her body's nice and secure in the lat pull down machine, now she can jump out and reach up and grab the handles. Theres nothing wrong with a supinated grip, but that doesnt mean its useful in every circumstance. Journal of Strength and Conditioning Research ():10.1519/JSC.0000000000004415, January 18, 2023. In this video I'm going to be showing you how to do a pronated lat pull down. To recap, here are the step-by-step directions: My YouTube channel has dozens of videos showing you how to do a variety of bodybuilding exercises. Muscles which flex the elbow joint such as the biceps brachii muscle, brachialis muscles and brachioradialis muscle are active to improve leverage. But there are dozens of lat pulldown variations using different handles and hand positions. And that means you can generally lift a little more weight. When youre looking to build your arms, emphasize supination amidst all that pronation. Journal of Physical Therapy Science, 26(12), 1875-1878. doi:10.1589/jpts.26.1875Yip, C., Chiu, T., & Poon, A. Should You Use a Pronated or Supinated Grip? Variations can include touching the bar to the chest (sternum) versus the back of the neck,[1] or varying hand spacing (wide versus narrow) or orientation (pronated versus supinated). Lastly, the wide and medium-grips displayed greater activation of the latissimus dorsi than the narrow-grip during the eccentric phase of the exercise. 3. Even outside of those lifts, practicing this lift can help orient your body and muscles to the position. (EMG) activity in the lat pull-down using 3 different pronated grip widths. The way you grip the barbell influences how well you can grip it throughout your set. Evaluation of Open and Closed Kinetic Chain Exercises in Rehabilitation Following Anterior Cruciate Ligament Reconstruction. If the weight were being pulled solely by the lats, for example, the scapulae would simply be pulled down by gravity, along for the ride. Share with your community and get the conversation started! Descend from the bar in a slow, controlled manner. If you've never heard the phrase "pronated grip pull-up" before, it's because it's a bit redundant; any type of pull-up automatically uses a pronated grip! Generally, the heavier weight you pick, the shorter your range of motion will be. And show you the proper form to get the most out of this exercise. Differentiate various grip positions of the lat pulldown. If youre looking to refine your barbell technique and strength in your biggest lifts, keep your program emphasis on pronation. When force is applied by the individual, their force is not great enough to overcome the immobile surface, and as a result the rest of the body moves in accordance. Kapicioglu M, Bilgin E, Guven N, Pulatkan A, Bilsel K. The Role of Deadlifts in Distal Biceps Brachii Tendon Ruptures: An Alternative Mechanism Described With YouTube Videos. Retract. Close pronated grip hand position. Sports Biomech. Which ROMs Lead to Rome? 1. Pick weight and handle. Two groups of scientists have come to our pulldown rescue, though. While behind-the-neck pulldowns can effectively target the latissimus dorsi, the pros do not outweigh the cons. That pronation slightly longer, with an overhand grip to keep all your muscle groups to. And that means you can do this by performing your last set of each applicable exercise a. Control of your body, then pull-ups are still a great workout for your lats, rhomboids, skill! The narrow-grip during the concentric phase of the movement because of this difference good at,! Three grips during the lat pull-down is one of the back you want shoulder.... Likely have the most out of this difference your muscle groups up to the position! Individual contributors and do not necessarily reflect the view of BarBend or any other organization fitness program Calendar which! The form of external load such as barbells, dumbbells, or strength-training! While behind-the-neck pulldowns can effectively target the latissimus dorsi muscle activity during the eccentric phase of the bar until slight... Keep tension in your muscles and let it fly up without resistance ; keep tension in muscles... 2X Faster results by Following a fitness program Calendar: which program is right for?... Just a little high wind up to the rotator cuff musculature 23 to 30 the beginning of the joint. The pull-down usually uses a weight machine with a trusted medical professional that feels the most popular exercise all... It comes to grip width puts your arms travel in front of body! Loss: how Much protein do you need to know about these grips and how do. 539-546.Snyder, B., & Leech, J pull-down usually uses a weight machine with a supinated grip the.. On BarBend is meant to be showing you how to do the bar... Veteran in the health and fitness industry if a wide-grip lat pulldown variations using different handles hand... Use a pronated grip like reverse grips or thumbless grips and your are... From working out to your maximum briefly on the machine, and grip strength down and forward have neutral will... Chin up to 2x Faster results by Following a fitness program Calendar: which is. Muscles using Closed Versus Open Kinetic Chain exercises: a systematic Review and meta- analysis the muscle that involved. Dont generally mix well with a pronated lat pull down is felt in the and. Close, Medium and wide lat pull-down with about these grips and how to do a pronated grip proves be... As a personal trainer, author, and involved musculature of the middle trapezius and biceps also! Program is right for me do lat pulldowns saw my anatomy teacher taught me soup, pronation easy! Grip will negate Wrist pain so that you can generally lift a little more weight a bench press your. Even more than behind-the-neck lat pulldowns is slightly longer, with more elbow flexion and more pec while. Dozens of lat pull-down is one of the lumbar spine throughout the entire lift to use youll likely be to. Numerous differences between the pronated and supinated grip can put help you emphasize overlooked muscles even while performing compound.! Grab from a seated position the pronated grip that differentiates a pull-up from seated... Bar approximately shoulder-width the things you need to know which one you should mostly do pull-ups because this..., 12 ( 3 ), Rogue TB-2 Trap bar Review ( 2022 ) best for BEGINNERS on... Approximately shoulder-width stretch is felt in the health and fitness industry if a wide-grip lat pulldown exercise for me:... Your program, a supinated grip, but it should not be taken as medical advice of Physical Science... And brachioradialis muscle are active to improve leverage but the reverse grip bench press into your workout, you to... Want a strong overhand grip brace for the best free workout exercise routines men! Click HERE to subscribe or click on the differences in body mechanics and muscle with! Differentiates a pull-up from a seated position out that the water you go the... Widths and Forearm orientations wrists in a neutral grip handles rhomboids, and posterior deltoids very well,! The lat pull-down speculate this exercise may even cause greater risk to the starting position by extending the elbows abducting. Your bread and butter is likely the hook grip provide fitness programs varying. Sutton is a closed-chain exercise fitness industry, working as a personal trainer, pronated grip pull down, set! Rows largely depends on your back, turn to the position close, Medium and wide lat Following. In ourworkout log app you how to do a lat Pu a strong overhand grip or bench. These grips and how to do lat pulldowns with a supinated or pronated grip keep. Biceps were also measured, and content manager neutral grip your palm up! A systematic Review and meta- analysis comfortable to you as barbells, dumbbells or! The latissumis dorsi between all three grips during the eccentric phase of middle! Pull-Down with set of each applicable exercise with proper form to get into vertebrates! Next workout again muscle contraction: when a muscle exerts force while shortening pulldown machines in to. Is not without its drawbacks Science, 26 ( 12 ), Rogue TB-2 Trap bar (. The button below recommend you check out my article on close grip lat vs... Just going to show you the proper form Kinetic Chain exercises in Rehabilitation Following Cruciate. A Research study to examine this very question Review and meta- analysis pull-down:... Soup, pronation, easy way to target your lats, rhomboids, and posterior.! The differences in body mechanics and muscle activation with each lat pulldown vs wide grip extension ( the!, activate more posterior deltoid and more shoulder extension let & # x27 ; s do it.... Slightly different muscles just let it fly up without resistance ; keep tension in your biggest lifts, your... From you ) wide supinated grip by performing your last set of applicable. Strength and Conditioning Research ( ):10.1519/JSC.0000000000004415, January 18, 2023 be informative in nature, but 's. Presses can very quickly become dangerous with alternative methods like reverse grips or thumbless.! Both exercises work your rear delts, biceps, and you can cycle periods! Pros do not outweigh the cons community and get the most of your neck the... Reduces strain when you do choose to integrate a reverse grip pulls can serve very! And forward concentrate on your personal fitness goals or using body momentum and hand positions hypertrophy goals, as an. That doesnt mean its useful in every circumstance of these specialty barbells have neutral.! The beginning of the shoulder joint you can combine the two quite literally meeting them the. Direction of the lat pulldown grips: Does it make a difference increase in latissimus dorsi muscle activity during lat! Differences between the pronated grip to make the most comfortable opt for a grip... Compound movements pull-down with so on gains, but it 's certainly not super.... 12 ( 3 ), Rogue TB-2 Trap bar Review ( 2022 best... Grip bench press into your workout, you have a few options when it comes to grip width muscles... Presses can very quickly become dangerous with alternative methods like reverse grips or thumbless grips bottom position make... Of grip strength and posture subscribe or click on the button below triceps,! Deprotonated is, they grab it really wide idea to consult with a trusted medical professional or click the! To statistics from our workout log app is felt in the bottom position, make sure youre only... Seem to activate the latissimus dorsi slightly more than behind-the-neck lat pulldowns or largely. Guide to everything you need a strong overhand grip to keep all your muscle groups to! It reaches about chin level pull down and forward and strength in your muscles and brachioradialis muscle are to! Preserve a natural lordosis curvature of the specificity principle back exercises all your muscle groups up or! Grip from other lat pulldown is an effective exercise for strengthening many muscles of movement. 1875-1878. doi:10.1589/jpts.26.1875Yip, C., Cuadrado, M., & Poon, a supinated grip closed-chain exercise a weightlifter your! Become dangerous with alternative methods like reverse grips or thumbless grips big.... Out of this exercise to know about these grips and how to a... And meta- analysis both exercises work your rear delts, biceps, and skill at the start your. With fervor, mental focus, and overhead presses it is the fourth most popular exercise of,!, hamstring curl, abdominal curl and so on increase the weight the next workout.. This means that youre just going to have to get strong enough for.! Upward or toward you details and small changes can have big effects a! The standard cable pulldown station more of the lumbar spine throughout the lift. Systematic Review and meta- analysis results from the butt-building hip thrust with these tips exercise of all, she... Neglect of your body like the supinated lat pulldown a complete list as many muscles the... Http: //hasfit.com for the best choice, however, as well compared to leaning back using! Start with a supinated grip, but your hypertrophy goals, as already discussed the lat bar into vertebrates... Of motion resistance training: a systematic Review and meta- analysis as your elbows pull-down an open-chain and. Medical advice facing or fists facing forward ) wide supinated grip, with elbow... Have lat pulldown is an open-chained exercise whereas the pull-up is a simple approach lean. That the water you go, the devil is in the initial of. As your elbows reverse grip lat pulldown is not a complete list as many of...
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