Lat pulldowns?

[SKINSFAN]

I finally bought a used lat pulldown machine, It is the kind that you mount to a wall with a weight stack, anyhow my question is: it seems that I could face the stack while sitting on the bench and lean back slightly and pull the wide grip bar down to my chest, I don't think I could get close enough with my back to the stack and do behind the neck lat pulldowns, well straight down anyway, but maybe at a slight angle which would be my best choice of lat pulldowns?
Also I can do seated rows with this machine and was wondering what type of grip to use, it came with a close grip bar, do I do underhand or overhand grip, do I keep my back straight while doing these or slightly forward or slightly back.
Finally, what targets what with this machine, sorry for all the questions but I have been limited to chin ups for the wide back and dumbell upright rows for the thick back (this is what I was told that chins and upright rows targeted anyhow). Well if anyone can help or even understand my question I would appreciate it. Thanks, Mike

 

[ironman57]

first of all, you dont want to have your back straight when doing back, you need a slight arch to keep from increasing stress on lower back which can lead to injury. i also wouldn't recomend and behind the neck pulldowns. they dont really hit it well and can aplply too much stress on your neck. stick to front pulldowns, reverse close grip pulldowns, and row movements.

 

[gopro]

Hey SKINS...

Your best bet is to use all available grips for your pulldowns and seated rows...not at every workout, but alternating different grips each time you train. This way, you will target all areas of your back.

With all pulldowns and rows you want to get a full stretch, and then, arch your lower back and stick your chest out as the bar makes contact. This is how you effectively contract the back muscles.

For pulldowns behind the neck...only do them if you have NO SHOULDER PROBLEMS. If you want to do them, try facing AWAY from the weight stack...this may allow you to do them without leaning foward, which you do not want to do with this exercise.

 

[Mystic Eric]

To be honest, i do not see behind the back pulldowns as an essential part to anyone's routine. They limit the range of motion as you would have with regular pull downs, and they put your shoulders and rotator cuff in a weak and awkward position.

 

[Tank316]

rear pulldowns can be done using lighter wt and contracting/squeezing at the bottom. i agree that it might cause injury,but thats if its done with to heavy wt or sloppy,or if your rotory cuff has'nt been stressed alrighty.just train smart

 

[SKINSFAN]

Thanks guy's I am glad you all agree on no behind the neck pull downs, they did feel very uncomfortable, I just wasn't sure about them.
I'll just stick to pulling the bar to my chest while leaning back slightly.

 

[gopro]

Let me just clarify that I actually LOVE pulldowns behind the neck! I pretend I am doing a rear double biceps pose and get an awesome middle back squeeze. I like to do them with a wide grip, but with palms facing. I face AWAY from the weight stack and pull in straight line behind my neck...no leaning foward, body or neck. I will not do this movement heavy, but with a weight I can handle for 12-15 reps to failure. I love the feeling I get from this exercise!

 

[milehighrocks]

There is some new equipment out there that allows you to do lat pull downs both vertical and at a nice incline. The bars move independently for each arm, which is a great way to isolate each side of the back. I have found that both these machines are way better than a straight vertical pull down. I can't recall the manufacturer but could find out.