Though Australian bodybuilding legend Lee Priest hasn’t competed since 2013, when he received the NABBA Universe title, his physique updates show he nonetheless has nice conditioning. The six-time Mr. Olympia competitor was inducted into the Muscle Seaside Corridor of Fame in Venice, CA, on Might 30, 2022. Priest made his Olympia debut in 1997 with a sixth-place end, forward of different prime athletes of that period, together with Chris Cormier (eighth) and Ronnie Coleman (ninth). 

To compete amongst the best degree like “The Blonde Fantasy,” constructing a dense again and barn door lat unfold is non-negotiable. A video was revealed on the Sam’s Health — Gymnasium Tools YouTube channel on March 16, 2023, of Priest demonstrating the way to appropriately carry out the close-grip and wide-grip lat pulldowns. Test it out under:

[Related: 2023 Klash Series Championship Bodybuilding Show Preview]

Lee Priest’s Lat Pulldown Ideas 

Priest dismisses the declare that constructing a broad again outcomes from utilizing a large grip on lat pulldowns. In his opinion, a large again primarily spawns from genetics. Nevertheless, he recommends utilizing a grip that’s snug at about shoulder width. He makes use of an in depth grip to construct thickness within the mid-back. 

Priest expressed the significance of staying upright and squeezing the lats as the load is pulled down towards the chest. In any other case, the arms are possible biased and carry out the majority of the work. 

“When you get that really feel [practicing the movement with no weight], placed on 30 kilos to really feel what it’s like with slightly little bit of weight,” mentioned Priest. “Then try to maintain that very same feeling as you go heavier. If you happen to begin dropping that feeling in your again, you understand it’s extra arms than again.” 

Leaning again a bit as the load is pulled towards the chest is suitable. Leaning again an excessive amount of, although, takes engagement off the again muscular tissues. Keep upright whereas pulling the load as far down as potential with out disengaging the again. Priest urged to by no means convey the load down in entrance of the torso previous the chest.

[Related: Olympia Judge Terrick El Guindy: Aesthetic Bodybuilders Are “Bad News” for Mass Monsters]

Weight, Units, and Reps 

Priest demonstrated the close-grip and wide-grip lat pulldowns with out weight. He suggested utilizing lighter weights on the train to activate the muscle fibers within the again — constructing mind-muscle connection. As soon as the lifter feels no stress within the again, it’s indicative that the load is simply too heavy. By failing to tug from the elbows, it’s possible the lats are usually not appropriately activating. 

Priest really useful 4 to 5 units of eight to 12 reps, highlighting that weight shouldn’t be the precedence for lat pulldowns. Slower contractions that enable the lifter to sufficiently activate the lats are what counts. 

“Generally, once I display the motion going slower and squeezing it, I really feel it greater than when coaching it at dwelling with heavier weights,” mentioned Priest. “Generally I neglect [to focus on feeling the movement] and begin pulling and never contracting.” 

Priest informed viewers to “depart the ego at dwelling” when coaching the again. Bodybuilding is about coaching muscular tissues, not actions.

Extra Bodybuilding Content material