Time Variant Lat Pull Down

Time Variant Lat Pull Down

Improve back and grip development with this unique style of execution. In this video Scott H. Mendelson uses a neutral grip with the palms facing each other for the Time Variant Lat Pull Down. There are many different grip combinations can be used for this exercise pending the client needs. See The Time Variant Upper Body Training Article and videos.

Time Variant Lat Pull Down

The time under tension is nearly two minutes which seems like an eternity compared to a typical set for Joe Average which may last 15 to 25 seconds on average. Keep the traps down and the focus on the lats during the entire set. Fight against the temptation of leaning backwards to make the set easier. Stay upright and maintain a neutral spine position.

Grip Strength Matters

The grip may give out before the lats for some trainees which is a clear sign work needs to be done in that area. A neutral grip with the palms facing each other is likely much easier to maintain from a grip perspective in comparison to a lat pull down grip with the palms facing away. The width of the hands also matters as it relates to a pronated grip. The wider the grip the harder the set will be.

Advanced Training Considerations

Personalized 12 week Training and Nutrition Program clients will have many elements of strategic change built within their programs. Changing the width of the grip during the Time Variant Lat Pull Down is one example. The first work set will feature the hardest grip position while the subsequent sets may become more narrow by an inch or so to make the second and third work sets more realistic to execute for the full 30 second time variant hold. For this particular exercise the lats are the emphasis and certainly other elements of the plan will improve grip strength.