Dr. Mike Israetel’s shares how to maximize lat growth for a wider back.
Last updated on January 25th, 2025
What Do Lats Do?
The lats pull the arms back, depress and stabilize the scapula, and internally rotate the shoulders, as seen during lat spreading, making them appear wing-like. Aside from pulldowns, pull-ups and row variations can build the lats.
Dr. Israetel’s 9 Pulldown Tips
- Switch to a Narrower Grip
- Try a Parallel Grip for Better Lat Isolation
- Exaggerate the Stretch
- Ultra-Slow Eccentrics
- Don’t Stop at the Chest
- Experiment with Partial Reps
- Include High Reps
- Use Versa Gripps
- Do More Pulldowns Than Pull-Ups
1. Switch to a Narrower Grip
“[A narrow grip stretches your lats] substantially more [than a wide grip] which probably causes more muscle growth,” Israetel explained. Israetel suggests a shoulder-width or slightly narrower grip.
2. Try a Parallel Grip for Better Lat Isolation
Many gym-goers tend to flare their elbows, as it may feel more ergonomic, but a parallel grip (i.e., elbows in front of the body and tight to the sides during pulldowns) aligns a better lat stretch.
3. Exaggerate the Stretch at the Top
From the dead hang position with the shoulders elevated and protracted, pause for 1-3 seconds. Dr. Israetel emphasizes that “[heavy weights] pulling into a deep stretch will 100% cause extra muscle growth.”
4. Ultra-Slow Eccentrics
After pulling the bar to your chest, perform eccentrics slowly. Engage your back as you stretch. “It will be a new kick to your back growth,” Israetel assured.
5. Don’t Stop at the Chest
While holding the contraction may feel productive, Israetel believes the energy cost is higher than the potential for gains when the stretch is more beneficial. Instead, gently touch your chest and immediately reverse the motion.
6. Experiment with Partial Reps
According to Dr. Israetel, pulling the bar to the chin rather than the chest is most efficient. This target maintains the range of motion to remain stretch-biased. Furthermore, you can do more reps with heavier loads.
7. Include High Reps
Try the 15-20 rep range to complement lower-rep bodyweight pull-ups and challenge.
8. Use Versa Grips
“There’s no better enhancement to lat pulldowns,” Israetel says since grip fatigue often limits performance. Using Versa Gripps, which are lifting straps and gloves in one, allows you to squeeze extra reps, pushing you closer to failure. You’re going to get way better gains,” Israetel claimed.
9. Do More Pulldowns Than Pull-Ups
Dr. Israetel posits that cable machine friction makes it less effective than pull-ups. He doesn’t suggest quitting pulldowns; just do more to compensate. If you usually do three sets of pull-ups, do four to five sets of pulldowns. Alternatively, modern pulldown machines offer a smoother resistance profile than cables.
Conclusion
Dr. Israetel recommends “Trying different grips, positions, and techniques for a few weeks or months, then return to the basics” to avoid plateaus.
FAQs
Q: Why is it important to maximize lat growth for a wider back?
A: Lats pull the arms back, depress and stabilize the scapula, and internally rotate the shoulders, making them appear wing-like. A wider back enhances the V-taper aesthetic.
Q: What is the best grip to use for pulldowns?
A: Israetel suggests a narrow grip, as it stretches the lats substantially more than a wide grip.
Q: How can I avoid plateaus in my lat growth?
A: Dr. Israetel recommends trying different grips, positions, and techniques for a few weeks or months, then return to the basics.
