The pulldown is a very effective exercise for developing the lats...when you do it right without cheating.
Because that usually ends up being the biggest problem with the pulldown. It's very easy and tempting to heave the weight down by throwing your bodyweight backwards.
Another issue that I've found with the pulldown is because your arms are up over your head, it's tougher to get blood back up into the arms. This means you can't get as many reps as maybe you should due to limited circulation.
It doesn't make it a bad exercise...it just means we need a way to make it better.
THIS is that way.
How to Set Up Low Pulley Prone Pulldowns
To do this one, you'll need a few common pieces of equipment...a low pulley, a handle and a flat bench.
Now, you have seen something similar to this exercise done using a seated row machine, where the person is kneeling on the floor BEHIND the end of the bench and they brace their hips against the end of the bench.
This is pretty much the same concept only you don't need a seated row setup.
Also, I find that the upwards angle that you get from the low pulley set near the floor and your body a few feet up is extremely effective for matching the ideal path of movement that activates and puts tension on the lats.
Try both ways to see which feels better to you - they're both excellent!
First, attach a handle to the low pulley and set a fairly light to moderate weight on the stack. Now set a flat bench a few feet away from the low pulley.
You want to be able to do two things.
1. Hook your toes on the end of the bench...this is what is going to keep you from sliding forward.
2. Reach the handle while lying on the bench.
You may find you need to "unhook" your toes from the end of the bench a bit to grab the handle, then weasel yourself back a little to rehook them. This is something you can do with lighter weight but is tough with heavier loads.
Once you've got both hands on the handle and your toes are locked in, you're ready to go. You should feel a decent stretch in the lats. I've got 70 lbs on the stack here...not heavy but you'll feel it even with light weight.
Your abs will be on the bench, not your chest (depending on your height, of course), which is great for not crushing your lungs and limiting your endurance due to lack of air). And because your arms are below you rather than above you, circulation also won't be a limiting factor.
Now pull the handle towards your waist.
Because you're lying on the bench, there is no cheating here. You can't heave your body back. It's a strict movement that really hammers the lats.
When using a lighter weight, you should have the ability to not touch the weight to the stack on each rep.
When you use heavier weight, there are limitations as far as getting into position (you can't weasel back with heavier weight) and this will make it necessary to set the stack down on each rep and start from a dead stop...which is actually a great way to go with heavier loads.
I've got about 150 lbs on the stack here. Because this forces you to be more strict, don't expect to use your normal pulldown weight. You will be humbled by it.
Again, be sure you've hooked your toes over the end of the bench to lock your body down and keep it from sliding up.
I actually found this put nice traction on the lower back during the movement, so if you have any lower back issues, this exercise setup could be an excellent one for you.
Overall, if you're looking for a new way to hit your lats, definitely give this one a try. It doesn't use any crazy equipment but DOES work like crazy.
Slight Incline Low Pulley Prone Pulldowns
This variation of the exercise is done basically exactly the same, however I find by putting a slight incline on the bench (literally just one notch up), it really ramps up the stretch on the lats at the bottom of the movement.
Here's the angle.
As well, if you're really going for the stretch, try using a straight or cambered bar so that you can do the exercise fully pronated or supinated rather than with a neutral grip (as shown above).
You'll need to reach forward to grab the bar one side of the handle at a time.
Then perform the exercise just like above, with your toes hooked around the end of the bench to anchor yourself. I find this method really stretches the lats strongly because of how you're getting pull from the weight and pull from your feet being anchored rather than having your knees braced under a pad like in a regular vertical pulldown.
And no, we're not "lengthening the muscles" like you hear quacks sometimes say about Pilates.
Really focus on getting a good stretch at the bottom then using the lats to do the pulling. The slight incline gives the exercise a "chest supported" type of setup and the angle really does improve the stretch.
Again, the KEY part of this one is that stretch so make sure you're getting that on every rep.
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Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
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