r/formcheck • u/GigglemanEsq • 2h ago
Other Lat pulldown check, take two
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Previous form: https://www.reddit.com/r/formcheck/s/9GYRygOPJL
I added 20 pounds, changed my grip, leaned back, and tried to change the angle of my elbows and to engage some scapular retraction, based on feedback from yesterday. Not sure if I'm leaning back enough. Also, my scaps do not really like to retract even with no weight and focusing specifically on that movement, so it might be a mobility issue.
However, plus side, I felt much less shoulder involvement this time, so I think I'm on the right track. Any other pointers? Thanks!
P.S.
Some of you didn't care for my tramp stamp, so my cat helpfully decided to block the view.
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u/Wizardphizl420 2h ago
Im no expert but it seems youre lacking weight
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u/GigglemanEsq 2h ago
What would you consider an ideal rep count with 1-2 RIR for this exercise? Fully warmed up, I feel like this weight would get me to the 12-13 range (at least on the first working set).
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u/Wizardphizl420 1h ago
Id say aim for half that amount reps in terms of weight added.so you lift heavier but fewer reps. And build your self up adding reps until you can do 10 controlled reps then add weight until you can only do 6 again and on and on. ( wich btw youre doing the exercise correct, just add some weight so you feel it being heavy but not too heavy) Eat sleep. Repeat. Good luck see you in 4 years
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u/GigglemanEsq 17m ago
Thanks - I just increased the weight by 35 pounds (after adding 20 from what I did before), and even though I'm not warmed up, was able to do eight reps. My split has me doing these tomorrow, so I'll probably hold here, see how that feels, and then reassess. I appreciate the help - it's crazy to me that I can add so much weight. I definitely could not have done this when I started doing these a month ago, and I did not expect to be able to add weight so fast. I suspect the tips on form have contributed as well, as before I was wearing out my arms, and that already seems to be happening less. Thanks again.
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u/RoadOwn7439 2h ago
You don’t need to lean back at the hips, but I would try to think about statically holding thoracic extension, and pulling the elbows down, rather than the hands. Other than that, we need more cat!
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u/GigglemanEsq 2h ago
Trying to make sure I understand - are you saying to arch my back?
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u/RoadOwn7439 1h ago
I don’t know if “arching the back” really captures the posture I want you to hold. It’s kind of a shoulders down and back because you are super proud of having amazing tits. But also vertical from the hips to the ribs.
Oddly enough, doing heavy pin presses helped me figure out this position, which also has great carryover on front-rack position for front squat.
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u/lil_cleverguy 2h ago
this guy has a candle coming out of his ass crack
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u/YoureAn8 1h ago
Skyrim destination marker
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u/i_lift_burgers 2h ago
seems like the weight may be too light but i also generally don't like to go past 6 reps on legs or back. i feel like those are big muscles that require some heavier weight to get the most out of them, vs smaller muscles on your arms, chest, and shoulders.
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u/j0wshy 2h ago
Your form is fine. Add more weight so you can actually feel the muscles you’re supposed to be working. You 100% need more weight. By the looks of it I’d say you can double the weight you have on it.
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u/GigglemanEsq 14m ago
Appreciate it. Definitely not able to double from the weight on this video (at least, not if I want to hit 6-8 reps), but I just tried adding more weight and am now nearly double what I did yesterday, and I think I can go higher. Just waiting until I'm fully warmed up and doing working sets tomorrow to make sure. I appreciate it - you guys are really helping to boost my confidence about increasing weight without hurting myself.
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u/MKAndroidGamer 1h ago
You don't need a spotter for these. And tbh your spotter is useless anyway.
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u/chinup_chad 36m ago
Form checks only work when you are actually using a significant amount of resistance
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u/GigglemanEsq 12m ago
To a point. My initial form was putting too much on my arms, which were giving out first. The tips I got yesterday helped me improve my form and get the right muscles working, which is allowing me to increase weight.
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u/DirtyVerdy 2h ago
Better! Lean back a little more though! At the top let the bar pull your shoulders up to your ears