Yep, you read that right – Parallel Grip Pulldowns For Biceps! While most lifters think of pulldowns as a lat builder, and they are, they can also be an effective biceps builder as well. This article looks at that, provides a sample routine, and tops it off with nutrition and supplement suggestions. So if you’re ready, let’s jump right in!
What Are Parallel Grip Pulldowns?
For the purpose of this article, parallel grip pulldowns can be defined as using a palms-facing grip about 3-4” apart. I want to note that I’m not using a V-handle here, as I see that as more lats and less biceps.
So what am I talking about? Check and see if your gym has a unilateral lat pulldown machine with individual L-shaped handles, or D-handles. It can be a plate-loaded machine, or a weight stack machine. Either way, it should be understood that we’re looking at this exercise as a biceps movement as well as a lat-builder. In addition, let me make it clear that, for max stimulation, you can switch between the parallel grip and an underhand grip.
What Muscles Do Parallel Grip Pulldowns Work?
While this is technically a lat builder first and foremost, you will really feel this in the biceps. Specifically, the brachialis, and the biceps brachii. The brachialis is the small muscle that lies between the biceps and triceps. This muscle can add a lot to arm fullness. Finally, this exercise also hits, among others, the traps and rear delts. (1)
Use One Of These Two Machines
For example, to optimize the biceps involvement, the machine I use is a Precor plate-loaded leverage lat pulldown machine. One of the primary functions of this machine is the ability to train one side at a time. However, the fact that I can use what is essentially a hammer-curl grip, as well as an underhand grip, allows me to hit my biceps hard. In fact, this is all I’ve done for biceps for the last couple of months.
The other machine that works well for this exercise is the same basic unit. It’s also unilateral but this one uses a weight stack and D-handles. The point here is that you have handles that provide two ideal biceps grips, and of course you’re also hitting your lats and can work the lats with a standard wider grip. Another point about the second machine is that you can supinate your wrists as you perform the exercise.
What if your gym doesn’t have anything like this? Then a standard lat pulldown will do – just use an underhand grip with your hands no more than 3-4 inches apart.
What Biceps Exercises Can You Use Instead?
First of all, let me say I probably feel parallel grip pulldowns in the belly of the biceps more than any other exercise. Also, as noted, it’s all I’ve done for my biceps and needless to say, I’m pleased with my results. You may or may not find the same thing to be true. So, as to what biceps exercises you can use instead, the most obvious are hammer curls. Also, find an EZ bar with a similar grip option. But ultimately, you could use this exercise as the lead-in to your biceps routine.
Sample Back & Biceps Routine Featuring Parallel Grip Pulldowns
Deadlifts
Warm up over 3 sets:
- Bar x 15 reps
- 20% RM x 10 reps
- 40% RM x 8 reps
3 working sets x 6-8 reps
T-Bar Rows
3 sets x 6-8 reps
Parallel Grip Pulldowns
3 sets x 6-8 reps
EZ Curls
2 sets x 6- 8 reps
Drag Curls
1 set x 6-8 reps
Performance Tips
Make sure you perform your reps in a controlled manner using correct form. None of this rushing through your reps like it’s some kind of race, and (unless you’re working around an injury) do full reps, not half or quarter reps. Here’s your tempo: 2 seconds up (or, concentric phase), 4 seconds down (or, eccentric phase) with a 3-second pause at the fully stretched position right before the turnaround.
If your rep goal is 8 and you hit that and stop, but could have easily done more, you aren’t working hard. Add weight to the bar. I also advocate going to failure, not stopping at the first sign of discomfort. Finally, use progressive overload, adding weight when you can perform 2 additional reps beyond your rep goal for your last set, for 2 workouts in a row. This is the 2 x 2 rule, and you should add 10% for large muscles like legs, chest, and back, and 5% for shoulders, biceps, and triceps.
Rest 60-90 seconds between sets – none of this camping out on your phone for 10 minutes. If you can’t unglue it from your hand, leave it in your gym bag or locker!
Nutritional Suggestions
I advocate eating 50% of your total daily carbs in the hours that surround your workout. I also advocate consuming 1 gram of protein per pound of bodyweight (at least). Space these meals/shakes evenly throughout the day, and don’t forget a post-workout shake.
Supplement Suggestions
Start with a good pre-workout. You have options. If budget is a concern, I suggest NutraBio Base, one of the better “core” pre-workouts available. Another good option (and with more ingredients) is GAT Sport Nitraflex Ultra. This is a well-balanced Pre with a very good hydration complex.
Next, always make sure you’re using a good protein powder. I almost always recommend Hi-Tech Precision Protein. This is a whey protein powder that’s different from the competition because it is designed to release leucine in the initial phases of protein synthesis.
Finally, I always add creatine to my program and I always use the original creatine monohydrate. Why? Simple. It is the type that has had most of the testing conducted on it over the years. It has been proven to work time and time again. I suggest AllMax Nutrition Creatine Monohydrate.
Summary
Parallel Grip Pulldowns – not just for your lats! Trust me, they will light up your biceps. Add in some underhand pulldowns and light’em up even more! Give the complete back and biceps routine in this article a try – and don’t forget my nutritional and supplement tips. That’s it, so let’s hit the gym!
References:
- https://exrx.net/WeightExercises/LatissimusDorsi/CBParallelGripPulldown