Build a bigger back by doing every back exercise the right way!
The lat pulldown is one of the biggest staple back workout exercises for building a big back. The problem is, there are so many different ways to do it and not knowing the differences between each can cost you the muscle gains that you are doing it for. In this video I show you how changing the type of handle or attachment you use, the angle of your body during the exercise, and where you pull the bar can make a huge difference in your ultimate results.
Walk into any gym and you’ll likely see three different guys do the lat pulldown exercise three different ways. One will be doing a behind the neck pulldown, another a close grip pulldown and yet another an underhand grip pulldown. Which is right? That’s a loaded question. Once isn’t necessarily more right than the others (though I can tell you to ditch the behind the neck version right away if you want to keep those healthy shoulders of yours!) as it depends on what back muscles you are attempting to target.
If you want to hit the upper back and mid back (rhomboids, lower traps, upper traps) to build back thickness, then you will want to lean back slightly when you do the pulldown exercise. You actually will look like you are performing an incline dumbbell press, but in reverse. This will hit higher up on the back and work on the front to back depth rather than the width and v taper.
If you want to develop more of that v-taper in your lats though, you are going to want to sit very upright and pull your elbows down into your sides as far as you can. This will require that you use a bar or handle that allows this range of motion. I find that there are only two good attachments for this; the dual handles or the bar that is bent in the middle to allow clearance for your head. Either way, you want to keep your elbows in line with your ears to maximize the lat widening effects of the lat pulldown exercise.
It’s the very small tweaks on back exercises like these, and any exercise for that matter, that determines just how fast you will see results from them. Back workouts can only help you build a bigger back if you are doing the exercises correctly. If you want to start building wider lats fast, then start training like an athlete with the ATHLEAN-X Training System available at
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33 comments
well done my man but for the love of god pull your pants up lol your kinda throwing my eyes on your junk and it's making me feel gay. love u
Great video but you didn't mention if it was ok to lean and and forward with each rep. Can you clarify please?
This guy has a christmas forrest in the lowerback!
Jeff is awesome, whatever angle you press from, make sure you pull from that angle as well. If you do that, you'll be better than Dog the Bounty hunter!
What if u only got a bar to use
What about hand placement on a bar (shoulder, narrow & wide)? What about overhand, underhand & neutral grip difference at different hand placement distance?
I was really surprised to see Jeff demonstrate the Behind the Neck version. But then everything was in the right order again, when he condemned it.
VIDEO SO FUCKING GOOD AND USEFULL
Thumbs up for this video. Very helpful. I am a 40yo guy who had no real guidance when lifting and made some bad decisions. Lots of bench, curls and triceps. I never worked back, shoulders or legs. I have been lifting now doing squats, dead lifts and bench but I find that when I dead lift and the weight is heavy that I round the top of my back and shoot my hips up. I friend who is a power lifter said it was a sign of a weak upper back. My question to you is how much is lost when I use a Hex (trap) bar to do my dead lifts? I can move more weight and my form seems to be a lot better. I just don't get the same range of motion. Am I doing more harm than good using the Hex bar?
I read a T-Nation Eric Cressey article that says you shouldn't train lats until you pass the shoulder flexion test. What do you guys think about this?
See point #3
https://www.t-nation.com/training/how-to-build-bulletproof-shoulders
jeff trolled me with that behind the neck pull
awesome…was just thinking about this today.
Absolutely the best channel on the 'tube'!
Thanks, past Jeff. I'm on it.
Awesome video !!! always great info, subscribed !!!!!
hurts me to watch behind neck reps
hi. My gytm does not have those dual handle machine. What do you think about doing lats one side at a time?
My bad, this answers my question from the bent over row video I think, you are the best!
very useful
great video. nice and concise!
Look how shredded Jeff is in his back especially, that's crazy for a natural athlete like Jeff.
What about grip? Pronated vs supinated?
Why is his neck so long?
Jeff is the goat. thanks bro love your videos
The elimination of behind the neck is controversial.
What if my gyn doesnt support a dual handle machine?
Before watching this video I just wanna say I love you
back when Jeff didnt use a mic lol
super smart guy, detailed explanation perfect video, and he's super hot too 😉
dammit…. I should have watched this first. I just started working out in the gym 3 days ago. I was working the lat pull down behind my neck and now my damn right shoulder has some discomfort. no more behind the neck!!! thank you jeff
Damn even now these videos are gold when I need help
Quality content Jeff
Why we shouldn't do overhead press when hands are on the side because it causes impingement but we can do upright pulldown and it doesn't cause impingement.??? It's the same movement
Watching in 2021