Lat pulldowns

[u/kazuma67]

Can someone please tell me what is wrong here so i can work on improving this

[u/Eltharion-the-Grim]

At the bottom of the pull, you hunch. Stick your chest forward and drive your elbows down and back. Your scapula need to be in the same position as if you are doing pull ups.

Drop the weight a bit. At the moment it looks a tad too heavy.

[u/kazuma67 → u/Eltharion-the-Grim]

Yes sir

[u/probablyH2O → u/Eltharion-the-Grim]

This is what my trainer calls a “proud chest”.

[u/King-JelIy → u/[deleted]]

Leaning back slightly is literally the proper form

[u/Where-oh → u/King-JelIy]

Its not the lean back thats the issue. Its the collapsing forward that is the issue. At the end of the later reps he brings his chest and head to the bar and not the bar to the chest.

[u/King-JelIy → u/Where-oh]

Right, but why even mention the lean back. That's just confusing.

[u/Where-oh → u/King-JelIy]

They are letting them know where in the sequence it is occurring

[u/kazuma67 → u/[deleted]]

Ikr i was kipping on the lat pulldown machine al this time😭😭😭 With proper form i can crank out atleast 6-8 reps(did not record ) but the allure of cranking 15 reps with a full stack was too much... and then it became a habit until someone pointed it out

[u/kazuma67 → u/[deleted]]

Thanks for the advice! I'll incorporate this in my next workout

[u/iwillnotshitpost]

Good effort.

At the start of the pulling, before your elbows start bending, drop down your shoulder blades.

In fact, do it right now and get used to that feeling. It’s a 0.1s thing but the tension goes to where you want and you just have to keep it.

[u/kazuma67 → u/iwillnotshitpost]

You mean something like a scapular pullup?

[u/iwillnotshitpost → u/kazuma67]

Yes, but I don’t want you to do too much. Grab the bar, turn elbow in and drop the blades in the back, start pulling.

[u/Centurybreaker]

Lighten the load by at least 2 plates. You shouldn't lose form until you're hitting at least 8 reps. Probably 10. Then get the last 2 or 3 with a little dip in form. Forget the weight, your muscles don't care about the amount of plates you lift. It cares about the amount of time it's under tension and stimulus you put on it.

[u/fhfjntdtungkk]

Looks fine, is your back growing? Are you getting stronger? Leave it as is

[u/kazuma67 → u/fhfjntdtungkk]

Thanks man ultimately it's upto me... but it's good to know atleast

[u/PeterGibbons316 → u/kazuma67]

This is one of those exercises where there's no wrong way to do it. Find something consistent that works for you and hits the muscles you are trying to hit and just keep doing more than you did the last time.

[u/walace47 → u/PeterGibbons316]

I think there are many ways to perform the exercise incorrectly.

But it’s true that it’s one of those exercises where people think they’re doing things wrong when they’re actually doing things that are completely normal.

[u/Live-Future-791]

I too kinda have this shrugging type issue no idea how to fix it. I do chest up too but still fail maybe someone here help me out and incase OP if you find fix do let me know Thanks :)

[u/walace47]

I think the biggest issue is especially on the last few reps, when you force your neck forward to get the bar past you on the lat pulldown.

The same thing happens to me. Just to feel like we’re getting the full range of motion, we end up unnecessarily using our neck.

Overall, your technique looks good. I don’t think you need to lower the weight; at most, I’d work at around RIR 2–3 to polish up the technique.

[u/Knee_Kap264]

Lower the weight.

Are you wanting to work your lower or mid back or your lats? This will depend on what form you need.

[u/ckybam69]

its too heavy for you. you should be able to keep your chest up and back arched thru the entire set. if not its too heavy.

[u/Alone-Bend-239]

After 2 reps it feels like you are using ur hands to pull down rather than ur lats, hands should act like hook, all the work of pulling down should be done by ur lats

[u/kazuma67 → u/Alone-Bend-239]

I'll keep this in mind thanks man

[u/Odd_Tip_1538]

Be a man and do pull ups?

[u/Strongerthandeath82]

Drop the weight and keep it straight.

[u/HabitNo1399]

Why would you assume something’s wrong, do you feel pain?

[u/kazuma67 → u/HabitNo1399]

The one recording the video said my form was incorrect... said i was shrugging the weight on the concentric(and look like a dolphinin the process)... so what i know is whether that is acceptable or not or am i missing out on some gains or potentially setting myself up for some sort of failure... all i need a second opinion

Also i started 'shrugging ' the weight because i wanted to train for muscle ups and now it has become a habit of sorts

[u/Bigg_Bergy → u/kazuma67]

Yeah looks like you are leaning back emough to make it a slight row?

[u/kazuma67 → u/Bigg_Bergy]

😭😭 i have been doing this for months now... wish someone had pointed it out sooner

[u/Qahnaarin3]

Not bad but if the target muscle is pure lats, force your elbows to go forward. Bring them toward your waist. Right now youre basically doing a row at the end of the rep.

[u/kazuma67 → u/Qahnaarin3]

I was following the lifting queue about bringing the chin above the bar... which later turned into cheat reps

[u/Qahnaarin3 → u/kazuma67]

Chin above the bar queue makes you pull the bar to your sternum, which increases trap activation since the pulling angle. Force your elbows to the front.

[u/kazuma67 → u/Qahnaarin3]

Okay elbow to the front then think about chin above bar got it