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  1. #1
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    Pull-up vs pull-downs

    What is better for growing your lats. I always do wide grip pulls downs but I read time and time again that pull-ups are the key. What do you guys think? Or should one incorporate both?

  2. #2
    Elite Big Worm's Avatar
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    Re: Pull-up vs pull-downs

    Do both. My back never grew a bunch on wide grip. I narrowed my grip to about an inch inside of where the pull down bar curves and I grew like a weed. Mix it up. See what works.

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    Elite Bro Bundy's Avatar
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    Re: Pull-up vs pull-downs

    Do both I love back day

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    Re: Pull-up vs pull-downs

    Like the guys before me posted: Both. The main thing with working back is getting your arms and shoulders out of the pull and concentration on just the various back muscles. Holding and contracting every other rep is good way to start really isolating your back for a wide thick look.
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    Elite Big Worm's Avatar
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    Re: Pull-up vs pull-downs

    Another thing I do that I don't see many other people do is control the weight as you are coming back up. I stay as tight as I can and let the weight back off as slow as possible.

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    Pull-up vs pull-downs

    Big worm. I always thought with wide grip it worked on the width if your lats an close grip worked on the thickness. I'm going to try to narrow my grip on the the pull downs. I have been going to the end of the bar. And I'm going to start doing pull downs. Thank for the tips.

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    Elite mistah187's Avatar
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    Re: Pull-up vs pull-downs

    i always start my back day with 50 pull ups. no matter how many sets it takes just get 50. then do ur normal back workout with pulldowns in it. when you pull think of ur scapulas moving this is what activates ur back muscles
    Stay consistent!

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    Elite PFM's Avatar
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    Re: Pull-up vs pull-downs

    Originally Posted by Big Worm View Post
    Another thing I do that I don't see many other people do is control the weight as you are coming back up. I stay as tight as I can and let the weight back off as slow as possible.
    ^^^^^^^^^^^^^^^^^^^^^^Good shit right there^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
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    Pull-up vs pull-downs

    All good shit everyone thx alot

  10. #10
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    Re: Pull-up vs pull-downs

    I hate pull ups, but there for you

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    Elite Mind2muscle's Avatar
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    Re: Pull-up vs pull-downs

    Pull-ups are a necessity. Do all variations....wide-grip,narrow-grip, palms facing in, palms facing out etc. I also do enjoy pulldowns but like everyone else said switch it up when you feel like your plateauing. Good luck!

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    Elite biggerben692000's Avatar
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    Re: Pull-up vs pull-downs

    Both....but don't be one of those guys with wide lats but no thickness....flat as a pancake. Barbell rows and rack pulls for me.....barbell rows and deads for some. I used to do deads but find that rack pulls are giving me what I need and desire.
    I've grown up some.

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    Pull-up vs pull-downs

    I do various rows and deads as well as pull downs And soon to be pull ups. Trying to cover all the bases.

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    Re: Pull-up vs pull-downs

    This is so true.
    I try to imagine pulling from the elbows toward the rib cage or the waste.
    Also, arching the back, sticking the chest out, and not leaning back.
    Contracting the lat muscles is also very important.

    I see guys leaning back or rounding the back to complete a rep. This takes the focus of the lats.
    Another thing I see a lot is guys doing a T bar row practically standing upright

    Originally Posted by PFM View Post
    Like the guys before me posted: Both. The main thing with working back is getting your arms and shoulders out of the pull and concentration on just the various back muscles. Holding and contracting every other rep is good way to start really isolating your back for a wide thick look.

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    Senior Member cougar's Avatar
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    Re: Pull-up vs pull-downs

    I would say mix em up. T- bar is my fav..But I'm like Mistah, I do 50-75 pull ups to warm up. They are hard at first but you'll get em down. Real hard if your 235 lbs. They blow your bi's up too.

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    Re: Pull-up vs pull-downs

    When going to the gym before I step inside I have in my mind an idea what my workout would look like, depending how my body feels but for example using wide grip pulldowns works your upper lats, close grip pulldowns work your lower lats. But I try to incorporate a variety of exercises for my back.

  17. #17
    Senior Member SystM's Avatar
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    Pull-up vs pull-downs

    My personal Stan e is utilizing and movement where your body actually moves through motion.

    Therefore I favor a pull up rather then pull down. It really stresses the body to
    -support your own body weight
    -recruit more overall muscle fiber
    - the ability to go heavy without being lifted of a seat and botching form

    That being said I love the pull down machine for smaller back muscle development

    Try pulling your feet back on the toes, squeeze the hams and glutes to keep you in position
    Have the torso VERY close to the machine itself and push the thorax up and out ( like side relaxed pose)

    Do this and concentrate on keeping the elbows forward, and glutes and hams tight

    Guaranteed you'll wake some new fibers up

    0.02

  18. #18
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    Re: Pull-up vs pull-downs

    Always start back day off with 4 sets of wide grip pull ups.

    Then later on 3 sets of wide grip pull downs

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    Re: Pull-up vs pull-downs

    Pull-ups are a Basic Movement that should never be omitted from a back training routine.
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    Re: Pull-up vs pull-downs

    Originally Posted by Mind2muscle View Post
    Pull-ups are a necessity. Do all variations....wide-grip,narrow-grip, palms facing in, palms facing out etc.

    ^^^^^ This. I change it up every workout and really concentrate the fact that I am working the back muscles, like PFM said, get your arms and shoulders out of the picture. So many people hop up and start flanging their body up and down looking like a spastic idiot. No concentration on the back. Slow it down, set yourself and feel it.

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