Tip Build Your Back with Iso-Lateral Pulldowns Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Build Your Back with Iso-Lateral Pulldowns Here' s a new twist on pulldowns Pair this exercise with the 5 x 5 method Here' s how by Dani Shugart August 9, 2018August 18, 2019 Tags Back, Bodybuilding, Tips, Training Standard pulldowns are fine, but if you have access to an iso-lateral pulldown machine that allows you to turn the handles, use it. What's the advantage? Aside from being able to train one arm at a time, you can adjust your technique and grip easily mid-set if you're not feeling the tension in the right place. In fact, you'll notice in the video that I twist the handles from a pronated grip to a supinated one. Start with a couple ramp-up sets of 10 reps just to help you get your form down and put the tension in the right places, then move to the heavier sets. Once you find a nice challenging weight, knock out 5 sets of 5 reps. Go heavy enough that your fifth rep is a challenge. If you underestimate your strength, no biggie, just add more weight on the next set of 5. Then after that 5 x 5, finish up with a light back-off set of 10 reps. Example: Ramp-up set 1: 10 reps with a 45-pound plate on each side = 90 pounds total. Ramp-up set 2: 10 reps with a 45 and 25 on each side = 140 pounds total. Work sets: 5 x 5 with a 45, 25, and 10 on each side = 160 pounds total. Back-off set: 10 reps with a 45-pound plate on each side. If you're using a standard pulldown machine, ignore the weights above because everything will be different. The load will also FEEL different because standard pulldowns use a cable system. So select a weight that's challenging but doesn't make you lose your form. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Twelve Weeks to Super Strength - Phase 2 If you've tried Ian King's "Limping" series for legs, then I don't need to tell you how effective his 12-week programs are. If you haven't tried the aforementioned program, then all I can say is, what the hell is your problem? Training Ian King February 25 Training Tip The Ultimate Upper-Body Primer Do this CNS primer before upper-body training and you'll lift heavier, move better, and prevent injuries. Bodybuilding, Exercise Coaching, Powerlifting & Strength, Tips Dr John Rusin May 5 Training I Bodybuilder 3 - Legs - Monday Build muscle as fast as humanly possible — week after week — until you see a body in the mirror that you barely recognize. Exercise Programs, Legs Christian Thibaudeau April 26 Training 9 Training Concepts That Suck Bodybuilding and strength training have hundreds of rules you need to follow to make progress. Trouble is, many of them suck. Break them. Bodybuilding, Powerlifting & Strength, Training Ben Bruno September 19