Widegrip pull downs.

[CanadianIron]

I remember reading a while ago(on here somewhere), that going super wide during a lat pull down was counter productive and didnt really result in wider lats like everyone thinks.

What is the general consensus here? I usually go a bit wider than shoulder width and I do try going super wide from time to time but it seems to put a lot of strain on the elbows/shoulders.

Thoughts?

[ironwill]

I remember reading a while ago(on here somewhere), that going super wide during a lat pull down was counter productive and didnt really result in wider lats like everyone thinks.

What is the general consensus here? I usually go a bit wider than shoulder width and I do try going super wide from time to time but it seems to put a lot of strain on the elbows/shoulders.

Thoughts?
I do narrow grip pulldowns, and pull ups, the narrow grip seems to dig down deeper into the lower mid lats and i really feel it, the big thing for me is focusing on the negative...I see so many guys heave it down, then let it go almost pulling them out of their seat.....Not good imo....Pull down with good force, and hold and release slow and steady concentrating on the tension...Dont lean back TOO far, thats another thing that turns almost into a row, it looks silly, good form, good focus is the medicine for any back exercise, not just going through the motions....
To wide of a grip really limits your range of motion as well, again not good for back....IMO

[Danger]

Yeah winder grips tend to use more arms and midback for me so I stick to reverse grip BB rows, the HS Lat pulldown and then narrow grip cable pulldowns.

I find that if you keep your back in an arched position especially for BB/DB rows that it really allows you to put the maximum tension on your lats, I also find that focusing on holding the contraction for just a second before the negative really helps keep your form tight.

[CanadianIron]

For wide grip pull ups and cable pull downs I usually try to match my grip width from my bench. I almost never go super wide, I just got into an argument with some guy at the gym the other day and couldnt back up any of my theory. (other than the fact that my back was/is way stronger than his)

Basically super wide = less ROM, less leverage, making the weight seem more difficult. Its pretty tough to get a good contraction when you go super wide though.

[Praetorian]

Just beyond shoulder width will give you the longest range of motion and better overall development...the wider the grip the less range of motion and can actually take the lats out of the exercise.
P

[SARGE]

I vary my grips & i have to agree with the controled negative

[devo09]

The closer the grip the longer ROM on the lats, it also dramatically improves the biomechanical position the biceps are in, so you can utilize more weight...BUT, for people that have the tendency for the biceps to take over the movement, thats exactly what will happen with CG pulldowns

[chiplin]

V-Grip !

[JonnyO]

If you do them right they are good for width, grip all the way to the end, you have to really stretch the scapulae and feel it pulling at the top. Pull down to only forehead or eye level. Dont have to worry as much about the squeeze as you normally would as its a stretcher. And use relatively heavy weight, try 3-4 sets of 12 your lats will be on fire.