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  1. #1
    Registered User TricepPushdown's Avatar
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    Lat pulldown before rows?

    I have 2 back days, both include lat pulldowns, both wth different grips.

    I usually do my lat pulldown before my rows, should rows come before pulldowns? Or one day rows before pulldown and pulldown before row?
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  2. #2
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    I have done my rows before pulldowns, but no particular reason in behind it.
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  3. #3
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    I do bodyweight wide grip pull ups before rows, then finish with a cable pull down
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    I personally would do rows first, since they work a lot more muscles than lat pulldowns and overall are more beneficial IMO.
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  5. #5
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    I always start my back day with pulldowns, good warm up and stretch exercise for everything to come afterwards
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    some prefer pulldowns before rows as it "pre-fatigues and warms-up" the muscles involved in rows, up to you really and what you prefer
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    Hey everyone, Levi here from bodybuilding.com. I know this thread is a bit stale, but still love the conversation! We featured some of your advice in our new story about the best muscle building back exercises, check it out here https://www.bodybuilding.com/content...exercises.html
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    Depends, whatever one is harder on the lats I do first.

    Seated close grip cable rows for the lats, then wide grip pulldowns for the upper back.

    On another day, I do close chin grip or V grip lat pulldowns for lats them wide grip cable rows for the upper back.

    Whatever gets emphasized is determined by if the upper arms are staying tucked to the sides (lats) or flared out (upper back, rear delts, rhomboids, mid traps, etc)

    Edit: my bad, didn’t realize this was an old thread.
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  9. #9
    Registered User GeneralSerpant's Avatar
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    I would do the rows first because otherwise then you'll never do rows as a primary focus.
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    Originally Posted by GeneralSerpant View Post
    I would do the rows first because otherwise then you'll never do rows as a primary focus.
    Yeah, I'd do rows first. You want the rear delt and upper back development to take priority over just the lats.
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  11. #11
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    Who is Levi?

    Anyways always rows it’s a compound lift vs lat pull downs which are more of an isolated lift. Although, for me personally on shoulders I do pull ups first, 3 sets of 10 then over head press, then Barbell rows, then up right rows with dumb bell one arm bent over rows, then t bar shoulder press, then I move to machines and do lat pull downs/face pulls and shoulder cable stuff, flys
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  12. #12
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    I've done both however found that starting with 1 set of pulldowns with a semi light weight really opened everything up and warmed everything up nicely before moving to heavier back exercises
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    Do whatever you prefer, not a big deal. I do rows first because I feel it's a better warmup for the entire back, then on to pulldowns or pullups/chinups, and then things isolating traps, rear delts, etc.

    Warming up with pulldown sets or pullups/chinups doesn't feel great for me at the top of the movement.
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  14. #14
    Registered User GeneralSerpant's Avatar
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    Not as many scenarios where I'd say to go lat pull first. Especially when you're not doing rows on the other day.

    You'd only do lat pull first if you're specifically trying to train your upper back that way. Even if you were just going for lats it would be a tossup.
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  15. #15
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    I usually do rows first as they train more of the shortened (weaker) position, where pulldowns are more mid-lengthened range
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  16. #16
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    Have been pretty neglectful to my lats as I start every back day with pull-ups and rear delt Flys.

    Need to move back into rows and rear delts
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  17. #17
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    I usually go Pull up > Row > Lat Pull Down

    Seeing the posts here have me considering starting with rows next time I'm doing back though. We'll see how it goes
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  18. #18
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    Since you have 2 back days, I'd start one with rows and one with pulldowns.

    I do typically start with rows, but it depends on the row. Cable rows I basically never do first (doesn't mean you can't), but barbell and dumbbell rows almost always come first.

    Both ways can work.

    What's more important is that you're progressing in some form.

    That will determine the outcome of your training more than which one you do first.
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  19. #19
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    I'll always do a row first on gpp/back days.
    But I'll rotate variations. Probably have 2 or 3 I'll cycle through.

    Upper back is way more important for performance, look and durability than lats.

    I'll start with a heavy chest supported row. I'm a big fan of the hammer strength row or a tbar. Gotta hit the ENTIRE back first.
    Frequently around 8s@8

    Then I'll move to either a cable pull down with a good tspine arch or the hammer strength iso row (that starts high and in front and pulls in low)
    Frequently around 10-15@8

    And I'll finish with a high volume of alternating sets of rope rear delts and rope curls.
    Frequently 20+@9-10

    If I deadlift or squat first.. I'll pick the row & curl and call it there.

    tldr. Rows first.. Upper back and errectors just matter more
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  20. #20
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    What ever you do first will take some energy/strength away from the second movement.
    I would go on what you need the most lats or back thickness.
    Both pull downs and rows are good movements.
    You could do one first for awhile say a month then switch up and do the other for a month and see what conclusion you come to.
    Good luck.
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    Ironface and Ego, I agree on the spinal erectors and upper back being more important, but why do you think so?

    I value it more because I'm more interested in deadlift strength than anything else, but lats are IMO the most important and respectable individual muscle for physique.
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    Originally Posted by TricepPushdown View Post
    I have 2 back days, both include lat pulldowns, both wth different grips.

    I usually do my lat pulldown before my rows, should rows come before pulldowns? Or one day rows before pulldown and pulldown before row?

    I like to start each back workout different from the last.

    Rows

    Wide pulldowns

    Close grip pull downs



    Mix the order each time.
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