What's going on Nation? Today
We're going to be talking about which is the best way to maximize your muscle building potential with the cable lat pulldown machine
And we'll be comparing the underhand grip versus the overhand grip
But before we get started be sure to click that notification bell
so you never miss a new video upload now obviously the objective here is to pick the
Variation of the lat pulldown that will help you build a wider and thicker back
But which exercise is best for you will depend on a couple things number one is your back lagging in a certain area
For example maybe your upper lats are well-developed, but your lower lats are just not flaring out like the wings
you'd hope they would be or
Maybe your workouts already consists of a few movements that target your back in the same way the lat pulldown does and you need to
Choose the right variation to ensure that you're not wasting your time repeating the same movement patterns
But before we get into all of that. Let's go over proper form for the movement with both variations
Alright guys so proper form for this movement stats off with adjusting this pad right here
You want to adjust this so that when you're sitting down you can get your feet underneath
And you can actually push off your toes into this to help lock you into place. This is gonna. Help you lift
heavier weight for more repetitions if you're not able to do this you're gonna slide out of the machine and
Obviously it's gonna go against how much weight you can lift
Once you get that set up you're gonna stand up grab out
Just outside of shoulder width and we're doing the overhand grip version of this first grab
Just outside of shoulder width pull it down get yourself locked into place
And then adjust yourself so that you can sit up straight like this with your core nice and tight and that when you pull this
By down you can bring it to the top of your chest and keep
Your elbows in line with your wrist the entire time so all the way up get a full stretch at the top and then bring
It back down and pull it to the top of your chest
Now if you want to do the underhand version of this exercise all of the setup down here is the same
But what you're going to do is grab a bit closer to the center of the bow like this
So instead of being outside of shoulder width you're going to be probably just about shoulder-width or a little closer
And then once you grab these inside handles the main differences here is
That what you're gonna
Do is actually slightly lean back just a little bit
because for this movement you're gonna try to bring the BAA down to the top of your ribcage so
Instead of leaning forward and bringing it here to the top of your chest what you're gonna. Do is lean back
Just slightly and pull it all the way down to the top of your ribcage
this is where you get that really hard contraction that really had flex so if you've been doing this movement and
Only pulling it down. Just below your chin or to the top of your chest
You've been doing it wrong and not
maximizing the full range of motion of the exercise you want to sit up straight and bring it all the
Way down to the top of your ribcage
flex your back as hot as you can and then go back up to the top of the position and
Repeat four reps and that is how you do proper form for each movement all right?
So now that you understand proper form let's discuss how each exercise
targets the lats if your goal is to work on the upper portion of the lats then the variation you want to use is the
overhand grip
What else is great about the overhand grip is that when it comes to maximizing?
The stretch of the lat to the top of the movement
This version is superior to the underhand grip if you guys remember
We just did a video about how to hack the pull-up for muscle gains without doing any reps
and it was basically a way to dead hang and you can check out that video by opening up the cot over here now the
Stretch here is very similar to that and the reason why you can get more of a stretch with this variation
Versus the underhand grip is because at the top of the movement you can actually get the BAA over and behind your head
Whereas with the underhand grip the stretch at the top is obstructed by your shoulders?
But the underhand grip does have its benefits as well
First and foremost it will activate more of the lower lats and while the over here grip provides a better stretch
the underhand grip provides a far superior flex or
contraction of the lats at the bottom of the movement
This is because the range of motion when using an underhand grip will allow you to bring the bow all the way down to the
top of your ribcage
Secondly guys this variation really activate your biceps
And why that's more beneficial to you is because you'll have more strength to pull down more weight to
Overload your lats as much as possible for growth now when it comes to applying these two
Variations to your overall back workout you want to make sure that you don't perform
Multiple exercises in a row that follow the same movement patterns for example if you statue back workout with pull-ups
Then moving into an overhand grip lat pulldown
It's not a waste of time
But you're targeting the lats the same way which isn't the best use of your time?
The same goes for chin-ups
Moving into an underhand grip lat pulldown after chin-ups is the same movement pattern and not the most effective way to train
so if you start your workout with pull-ups
It would be best to use the underhand version of the lat pulldown for your second exercise
Also guys keep in mind what your next?
Exercises are going to be is important as well the easiest thing to do would be to just remember your hand position on each
Movement and make sure that you're alternating underhand grip two overhand grip when possible
But don't forget about the neutral grip too guys if anything
It's best to Statue workouts with neutral grip movements like a t-bar row for example
Because you'll always be able to lift the most amount of weight and overload your back for more growth with a neutral grip
I actually did a video
Comparing the various grips in my bent over row versus t-bar row video so make sure you check that one out
After this one is over another way you can maximize the benefits of the different grips is instead of alternating the grip on each exercise
Try doing two sets of an overhand grip followed by two sets of an underhand grip
for a total of four working sets per movement
typically for muscle gain you want to be in the eight to ten rep range per set
But you can always easily apply my cheat and recover technique to these back exercises as well
for those of you who are not familiar with cheat and recover you perform eight cheat reps with as much weight as
possible using a spotter or a bit of
momentum to skip the concentric phase of the movement and then focus on fighting the negative as much as possible on each rep and as
Soon as you finish eight cheat reps you immediately lower the weight and come we ate recover reps with perfect form
But if you're a beginner, I don't recommend using this method because if you have poor mind muscle connection
You'll not be able to maximize the benefits of the cheat reps and could possibly injure yourself remember guys the basis behind
cheat and recover training is taking advantage of being
40% stronger in the eccentric portion of the movement
During the cheat and then once you've pre
Exhausted your muscles doing the cheat reps you're gonna
Fuse more volume into the set by doing the recover reps if you enjoyed the video be sure to smash that like button
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More good stuff coming soon. See you