Best Grip For Pulldowns

[Ox 51]

PICK YOUR PULLDOWN

For optimal back size and shape, is it better to do wide-grip pulldowns or reverse-grip pulldowns? We decided to find out.
By Jim Stoppani, PhD
April 17, 2009
FLEXONLINE.COM

So many grips, so little time. When it comes to pulldowns - which can help you to widen out your lats - it can be tough to figure out which grip works best. Both can stimulate the upper lats but is one better than the other for building out the top of the V-taper you seek?

THE MOVES
>> Wide-grip pulldowns
Take a wide-as-possible overhand grip on a lat bar attached to the high pulley of a lat pulldown station. Keep your chest up and your lower back arched as you pull the bar down, and let your elbows go out to your sides and down as you bring the bar to your upper chest, pulling your shoulder blades together. Hold the contraction for a moment and then slowly return the bar to the top position.

>> Reverse-grip pulldowns
Take a shoulder-width, underhand grip on a lat bar attached to the high pulley of a lat pulldown station. Keep your chest up and your lower back arched as you pull the bar down to your chest. Keep your elbows close to your torso as you bring them as far back behind you as possible; focus on pulling your shoulder blades together. Hold the contraction for a moment and then slowly return the bar to the top position.

THE EVIDENCE
During wide-grip overhand pulldowns, the elbows move from above the shoulders down toward the sides of the torso while staying in the same plane as the torso. The upper-lat muscle fibers and teres major have the best line of pull to move the arms through this range of motion. This was demonstrated in a research study performed at the University of Miami (Coral Gables, Florida). During an underhand-grip pulldown, the elbows move from above the shoulders and in front of the body to behind the back. The lower-lat muscle fibers have the best line of pull to move the arms through this range of motion.

THE VERDICT
The wide-grip overhand pulldown is actually best for building a wide back. It better stimulates the teres major and upper-lat fibers, which gives the appearance of winglike lats. The underhand grip pulldown better stimulates the lower-lat muscle fibers, giving the appearance of thick, full lats all the way down to the waist, a la Dorian Yates. You should routinely include both exercises in your back program for the best overall lat development.

 

[big in vegas]

I've been doing close reverse grip pulldowns and it's something different for width so it's been great for me so far

 

[Ox 51]

I don't know what you call them, but do you ever do pulldowns with the little v-shaped bar that you use for cable rows?

 

[Jpotch]

I don't know what you call them, but do you ever do pulldowns with the little v-shaped bar that you use for cable rows?

yes i like the V bar pull downs...seems to give me a good angle.
the gym i go to has a dual independant arm pull down machine also..i like alternating each arm as well.

 

[big in vegas]

I do the close grip pulldowns also with the V bar, I'm always switching it up

 

[Ox 51]

I do the close grip pulldowns also with the V bar, I'm always switching it up

I think that is important also, to work all areas of the back.

 

[pipp]

I work alternates between wide and close about 4 times a week. Everyday I switch up to get the overall look from my lats.


So Mote it Be
Chris

 

[big in vegas]

I think that is important also, to work all areas of the back.

I do the same on low seated rows, I'll do close grip, wide grip, and all in between. I'll also do high pulls to my chin to get the traps and upper lats also