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alternate to lat pull downs.

thegreatiam · 2013-05-14 09:30:15

until recently Ive been working with a PT friend of mine at my gym. One of the exercises was a close grip lat pull down with a neutral grip. the gym didn't have this attachment as seen in this video: http://www.muscleandstrength.com/exercises/close-grip-pull-down.html so we improvised with 2x2.5kg weight slid onto the bar…

14-05-2013 9:30am

#1

thegreatiam

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until recently Ive been working with a PT friend of mine at my gym.

One of the exercises was a close grip lat pull down with a neutral grip.
the gym didn't have this attachment
as seen in this video:
http://www.muscleandstrength.com/exercises/close-grip-pull-down.html

so we improvised with 2x2.5kg weight slid onto the bar acting as handles.

Worked perfectly.

however I have recently changed gyms, I'm still doing the same exercise but the weights in the new gym wont fit on the lat PD bar.

Will a close grip with the palm down be the same movement.

Is there an alternate exercise which will have the same effect?

My PT mate was quite insistent about the neutral grip keeping the arms in close, I never questioned why.
What difference would a neutral grip have for this, or any other exercise?

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#2 14-05-2013 9:33am

RidleyRider

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Does the gym have any bar at all? A straight one that you could use even?

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#3 14-05-2013 9:35am

Brian?

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Chin ups.

they/them/theirs

And so on, and so on …. - Slavoj Žižek

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#4 14-05-2013 9:53am

thegreatiam

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RidleyRider wrote: »

Does the gym have any bar at all? A straight one that you could use even?

Yes, it has a straight one, so I can do close grips with an overhand grip (or underhand I suppose) but not neutral grip.
Question is is the neutral grip a major point, if so how can this be replicated.

Brian? wrote: »

Chin ups.

would have to be double chin ups for a while ;-) the lat PD is leading up to chin ups

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#5 14-05-2013 10:28am

RidleyRider

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Does the gym have a cable crossover machine with removable attachments? If so, take the two handle attatchments off and put them both on the lat pulldown.

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#6 14-05-2013 10:30am

thegreatiam

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RidleyRider wrote: »

Does the gym have a cable crossover machine with removable attachments? If so, take the two handle attatchments off and put them both on the lat pulldown.

very good suggestion, will look into it.
The crossover machine seems popular so not sure it will be allowed without pissing some people off.

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#7 14-05-2013 10:32am

RidleyRider

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thegreatiam wrote: »

very good suggestion, will look into it.
The crossover machine seems popular so not sure it will be allowed without pissing some people off.

You have a workout to do as well. It's not as though you'll be there all day with them so just tell them you won't be long.

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#8 14-05-2013 10:34am

thegreatiam

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RidleyRider wrote: »

You have a workout to do as well. It's not as though you'll be there all day with them so just tell them you won't be long.

as far as the neutral grip goes, what are the benefits?
why not simply use the close grip overhand pull down?
does it work different muscles?

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#9 14-05-2013 10:35am

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thegreatiam wrote: »

would have to be double chin ups for a while ;-) the lat PD is leading up to chin ups

You can use bands at the beginning!

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#10 14-05-2013 10:41am

RidleyRider

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thegreatiam wrote: »

as far as the neutral grip goes, what are the benefits?
why not simply use the close grip overhand pull down?
does it work different muscles?

I'd say it just targets the lat in a different area but don't hold me too it.

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#11 14-05-2013 10:44am

thegreatiam

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Deleted User wrote: »

You can use bands at the beginning!

different thread:
http://www.boards.ie/vbulletin/showthread.php?p=84605558#post84605558

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#12 14-05-2013 10:49am

thegreatiam

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RidleyRider wrote: »

I'd say it just targets the lat in a different area but don't hold me too it.

find stuff as i go:

Choosing a neutral grip provides greater range of motion and activates a wide array of upper body muscles.

from
http://healthyliving.azcentral.com/muscles-neutral-grip-lat-pulldown-12977.html

Seems my PT wanted me to activate my other weak muscles first.

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#13 14-05-2013 11:54am

btkm8unsl0w5r4

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Remember the seated row, standing BB rows, ring rows, single arm DB rows etc....however nothing is as impressive as repping out chin ups....

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#14 14-05-2013 11:58am

thegreatiam

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Keira Dead Kettledrum wrote: »

Remember the seated row, standing BB rows, ring rows, single arm DB rows etc....however nothing is as impressive as repping out chin ups....

pull ups etc will be the end game i assume

already doing pendaly rows (was barbell rows but PT switched me up on our last session)

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#15 14-05-2013 12:19pm

rubadub

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You could use a towel to try and get more of a neutral grip. The added grip training will probably help with the chins too.

If it was me I'd be doing negative chins & pullups.

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#16 14-05-2013 12:23pm

thegreatiam

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thats the thinking i like.
I would try that but I dont have a giant blue lego to balance on my legs. could i do without it? :P

I was thinking lifting straps would work too. ill give it a go friday.

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