When I do close grip lat pulldowns my bis and forearms are fatiguing before my lats

[Jake LaMotta]

When I do close grip lat pulldowns my bis and forearms are fatiguing before my lats. My friend suggested that I stop gripping the bar so hard and that would take the tension of my bis and forearms. Would it be a good idea if I start using the wraps that I used when I used to do shrugs? Would that take the tension of the bis and forearms?

Would using wraps be a good idea for this problem I have?

 

[PsyT]

maybe not using wraps with shrugs would be the solution to bring up this weakness.

 

[Jake LaMotta]

I haven't consistently done shrugs in years.

 

[TRYN2]

In my opinion and le tme first say Im no trainer. But, many times with back people use too much weight. Not saying that is your problem just mentioning.

Also, at the top when your lats are fully stretched out stay tight and pull with your elbows.

Many times with back I find that if I lighten the load a little and really focus on using my back, elbows to pull the weight it changes.

I'm not a huge fan of straps. I mean, if my grip limited my work I would work on my grip. But, I see so many people using straps that probably dont need to be. I would say ligthen the load and should for 15+ reps and see how it feels. Just pull with your elbows and really squeezze your lats at the bottom then during the negative let it slowly go back using your lats, then let the stretch fully occur at the top, repeat.

 

[tenny]

When I do close grip lat pulldowns my bis and forearms are fatiguing before my lats. My friend suggested that I stop gripping the bar so hard and that would take the tension of my bis and forearms. Would it be a good idea if I start using the wraps that I use when I do shrugs? Would that take the tension of the bis and forearms?

Would using wraps be a good idea for this problem I have?

this is a very common action for close grip pulldowns
theres NO way around it.....you can however TRY to take
the arms out of the action by changing grips, shortening range
doing these as a first set

or............try the fuggin wraps and find out!!!!!!!

 

[Shelby]

I vote for try the fuggin wraps and find out.

 

[Tom]

use a thumbless grip

i use a thumbless grip. it takes the stress off the biceps and forearms.

 

[myosin]

Putting it all together...

I agree with everything said, so maybe to put it all together with one extra

1) Use the wraps
2) Check your ego in the weight used (may not be applicable to you, just saying).

3) With your arms stretched out overhead, SQUEEZE your shoulder blades DOWN and TOGETHER. Hold it in that position.

4) Visualize a string tied to your elbows and pull from there.


OR

1) Use a thumbless grip with 2)-4) the same.

 

[STEVO 47]

I feel anything you do with close grip is going to involve arms more.
Close grip bench and same with any pull movement. I'd go with the
straps too and concentrate on pulling with your back. But wouldn't
it be easier to pre exhaust the back with other movements first then
finish with just a couple of sets with this...........

 

[Michaelthomasj]

I feel anything you do with close grip is going to involve arms more.
Close grip bench and same with any pull movement. I'd go with the
straps too and concentrate on pulling with your back. But wouldn't
it be easier to pre exhaust the back with other movements first then
finish with just a couple of sets with this...........

agreed x2

 

[thebrick]

Close grip lat pulldowns are one of my favorites I have used for many years. I always do these at the end of my back workout and I really feel my lats burn with these. I use straps just to almost hang onto the bar. Like has been mentioned make sure you pull at the elbow, using your lats, not your bi's. I also like to feel the stretch at the top.

 

[Magnum]

By using a close grip with palms facing you on the close grip pulldowns you are putting your biceps in a better position to contract and therefore allowing them to be more involved in the movement therefore allowing them to fatigue sooner. Better to take the biceps out of the movement since they are the weak link. Grips will do little to help since it is not you grip that is failing.

 

[maldorf]

i use a thumbless grip. it takes the stress off the biceps and forearms.

What I do too. I do that on all back movement, including heavy bentover rows. It really does work, but Im not sure quite why. I just know from experience because I was feeling some of the same as you and when I tried it it worked. Go to a false grip. I dont get much of a burn or fatigue in my biceps now when I do them. I feel it a bit on the last 2 reps or so and thats it. You should really feel most of the stress in the lower lats. It hits mine down real low, a feeling I cant seem to get on any other movement.

 

[W8killa]

You actually want the the biceps in their strongest position which is palms facing you so they can help your lats work harder. Palms outward put your forearms/upper arms in there weakest position. The key is to pre-exhaust with nautilus pullovers first which do not directly involve moving the weight with your grip but your upper arms in turn completely taking out your weakest link.

Take a beginner and let him do palms out pull ups for the first time. Tomorrow he will tell you how sore his forearms are and how his lats don't feel anything.

 

[Magnum]

You actually want the the biceps in their strongest position which is palms facing you so they can help your lats work harder. Palms outward put your forearms/upper arms in there weakest position. The key is to pre-exhaust with nautilus pullovers first which do not directly involve moving the weight with your grip but your upper arms in turn completely taking out your weakest link.

Take a beginner and let him do palms out pull ups for the first time. Tomorrow he will tell you how sore his forearms are and how his lats don't feel anything.

No, that is the exact opposite of what you want. Why would you want your biceps in their strongest position? They are the weak link in the exercise. Doing this puts them into a better position to fail sooner. Since you back is the stronger muscle group they will fail first. Taking them out of the exercise as much as possible and letting the forearms and brachialis assist will let your arms last longer allowing you to work you back more efficiently.

 

[STEVO 47]

Close grip lat pulldowns are one of my favorites I have used for many years. I always do these at the end of my back workout and I really feel my lats burn with these. I use straps just to almost hang onto the bar. Like has been mentioned make sure you pull at the elbow, using your lats, not your bi's. I also like to feel the stretch at the top.

Yes I do these last too without the straps so my biceps are pumped and ready
for a workout themselves...........

 

[PHIL HERNON]

Well

Why clopse grip? The closer the grip the more bicep/forearm and the less range of motion for the lats to engage. Understand what you are TRULY targeting......of couirse the bicep/forearm is giving out.....it is pretty much the only thing being taxed.

 

[tkav1980]

get straps and switch it out for rack chins....those things rock.

 

[ctmusc]

The simple solution to working lats and not biceps in pull downs..

Its the pressure you put on either side of your hand that determines which gets worked more. Little finger side lats, thumb side biceps.
Its that simple.
Start at the top and put more pressure on the little finger side and you'll immediately feel your lats pop out.
Why?
Simple. Follow the line.The little finger is on the lat side of the hand.
The thumb is on the bicep side.
Don't beleive its that simple, just take your hand and grab your two little fingers and pull you'll feel the lat, now pull on the thumb, you'll feel your bicep.
I have coached and won with people at national levels (natural)

 

[Shelby]

Its the pressure you put on either side of your hand that determines which gets worked more. Little finger side lats, thumb side biceps.
Its that simple.
Start at the top and put more pressure on the little finger side and you'll immediately feel your lats pop out.
Why?
Simple. Follow the line.The little finger is on the lat side of the hand.
The thumb is on the bicep side.
Don't beleive its that simple, just take your hand and grab your two little fingers and pull you'll feel the lat, now pull on the thumb, you'll feel your bicep.
I have coached and won with people at national levels (natural)

Yes.
Another trick is to use straps, use a false grip (thumbless) and hold the bar between your 2nd and 3rd knuckles (not in the palm of your hands). This will help minimize bicep and forearm recruitment as well.