While chins may
be a better mass-builder, this version of the
pulldown works WAY better for bringing out eye-popping
detail in your back. And if you've ever had a
hard time feeling your back working, THIS exercise
will fix that in an instant!
For me, it's rare
that I do pulldowns - I'd rather do chins or weighted
chins to hit the back for targeting growth. But
when I DO perform pulldowns, THIS is one my very
favorite versions of it.
Believe me, if you
have a hard time feeling your back working when
you train it, this is the cure...your lats will
be BURNING by the end of the set...heck, after
just a couple of reps!
This exercise is
a combination of a pulldown movement and a rowing
movement - the two BASIC planes of movement for
the lats. The trick here is that you're going
to go from one directly into the other without
releasing the tension in your lats. It's VERY
tough but VERY effective.
The good thing is,
you don't need to be super-strong to perform this
exercise - even a total beginner can do it. Just
adjust the weight to what you're able to use.
Basically, all you
need is a pulldown machine. I prefer a close,
underhand grip but you can do wide-grip as well.
Use a weight that's lighter than you think you'll
need for this one - about 1/2 to 2/3 of what you'd
normally use for pulldowns (trust me on this -
don't be a hero).
Start the movement
like a normal pulldown.
Pull the bar down
to your upper chest.
Now the CRITICAL
part...holding the bar IN PLACE IN SPACE, lean
all the way back (you'll see this best in the
video, which I'll give you a link to). You'll
now be in a vertical rowing position.
Now row the bar
all the way down as far as you can.
You're hitting a
peak contraction on the lats TWICE in this exercise.
It's quite an experience!
Now come back up,
bringing your body up and the bar up at the same
time. The way down is a two-part movement but
the way up is all at once.