Lat pulldown exercise variations

Lat pull-down exercises are a powerful tool in building a strong back with that V-taper definition. Try these 5 lat pull-down variations in your next workout.

Updated On: February 29, Lat pull downs are one of the essential compound exercises for the back as most gyms will have a dedicated machine for this exercise. This post is a deep dive into the lat pulldown. The lat pull down is a compound movement that primarily targets the lats and is considered to be a vital exercise for developing back strength and increasing overall pulling strength. There are a number of lat pull down variations that employ the use of different equipment and grips but the traditional lat pulldown involves the use of a cable machine and a bar attachment. To perform a lat pulldown you will get into seated position on the cable machine or lat pulldown machine then reach up to grab the bar with both hands using an overhand grip with hands slightly wider than shoulder-width apart.

Lat pulldown exercise variations

With the right plan and the right discipline, you can get seriously shredded in just 28 days. At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Some of the most cliched training tips also happen to be the most useful ones. This month, we take a look at the lat pulldown—an utterly basic back-building exercise, but one with numerous deviations worth incorporating in your program. When pulling down from a standing position, you change the exercise from a strict, locked-in-your-seat pulldown that isolates the lats to a variation that requires more core involvement. Also, leaning your torso back as you row gives the benefits of a vertical and horizontal pull. Stand in front of a lat pulldown machine, grab the bar with a wide overhand grip, place one foot up on the edge of the seat, and lean back 30 degrees or so with your other foot planted firmly on the floor. Keeping your torso in a fixed position, contract your back muscles to pull the bar to your middle to lower chest. Squeeze at the contraction, then slowly reverse the motion to return to the arms-extended position. The lower lats a common weak area are the primary target when you flip your grip from overhand to underhand and go narrower. This can be done with a standard cable lat pulldown, but the plate-loaded Hammer Strength version provides a smooth, fixed-path motion with a free-weight feel to it. Sit on the seat and secure the pads firmly against the tops of your lower quads.

The lat pulldown will let you work the muscles to failure while getting a higher volume of work in. Sometimes while doing the lat pulldown your grip might be the limiting factor from getting a great lat workout. There are a number of lat pull down variations that employ lat pulldown exercise variations use of different equipment and grips but the traditional lat pulldown involves the use of a cable machine and a bar attachment.

Your latissimus dorsi — the fancy way to refer to that V-shaped muscle that connects your arms to your midsection — helps you with most big barbell lifts. From the deadlift and overhead squat to even the push-oriented bench press , your lats are always there to assist and stabilize you. The mini band lat pulldown is a great starting point for folks looking to build confidence in the overhead movement that the lat pulldown requires. As you get more experienced, this reaching exercise can help you warm-up for everything from other lat pulldown variations to pull-ups and chin-ups. Loop a mini band around your wrists.

The products featured in this article have been independently reviewed. When you buy something through the retail links on this page, we may earn commission at no cost to you, the reader. Sports Illustrated editorial staff are not involved in the creation of this content. Learn more here. Lat pulldowns are great exercises for strengthening the lats. Your latissimus dorsi, also known as your lats, are the largest muscles in your back and the widest in the human body and are the primary movers in the pulldown motion. Lat pulldown machines and lat pulldown attachments for power racks are essential strength training equipment that can help you strengthen your back and shoulder muscles. Here are our picks for the best lat pulldown machines on the market in , as well as a comprehensive buying guide on how to find the right lat pulldown machine for your needs, how to use a lat pulldown machine and what to look for when buying one. Rather than being a standalone lat pulldown machine, this particular pulldown cable system is designed to be added to your power rack to give you the added functionality of both the high and low pulley stations for lat pulldowns and low rows, among any other cable-based exercises like curls, tricep push-downs, belt squats and straight-arm pull-downs. The pulley system uses a one-to-one ratio, meaning that you are lifting the exact load you select 30 pounds feels like 30 pounds.

Lat pulldown exercise variations

Updated On: February 29, Lat pull downs are one of the essential compound exercises for the back as most gyms will have a dedicated machine for this exercise. This post is a deep dive into the lat pulldown.

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This unilateral exercise will make it possible for you to work on the weaker lat so it catches up to the stronger side. Top 10 Lat Pulldown Variations The lat pull down is one of the most versatile back exercises that can be done. Sweden SEK kr. From this position—maintaining an overhand grip with your hands directly above your hips—contract your lats to pull your body straight up toward the ceiling. Aim to change up your grip every mesocycles. Place your palms facing each other. At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks. Albania ALL L. View Now. The primary function of the rhomboids is to assist in the movement of the scapula. Straight-Arm Pulldown The Defining Difference: One of the few viable single-joint back exercises, straight-arm pulldowns isolate the lats by removing virtually all biceps involvement. How To Fix: Try switching up your grip by doing wide grip lat pulldowns, close grip lat pulldowns, straight arm lat pulldowns and more. The lat pull down is a compound movement that primarily targets the lats and is considered to be a vital exercise for developing back strength and increasing overall pulling strength. Overhand Grip pronated or Underhand Grip Supinated Lat Pulldowns: The overhand grip is when your palms face away from you, thus working the upper lats more compared with using an underhand grip. Powered by Shopify.

As an experienced personal trainer, one common request I receive is providing an intense back workout using lat pulldown variations. I checked what the scientific resources say and talked with other fitness experts.

From there, you will pull down on the bar by adducting the lats while depressing the scapulae and flexing at the elbows. As you perform the wide-grip lat pull-down , think of squeezing and retracting your shoulder blades for optimal muscle activation. Lower your body until your arms are fully extended, then pull yourself up by engaging your lats and upper back muscles. The lat pulldown is a staple exercise for targeting the latissimus dorsi muscles, commonly referred to as the "lats. Romania RON Lei. If you have the time, try adding a few sets of single-arm lat pull-downs toward the end of your workout, using a lighter weight and slowing down the tempo. This will help ensure that the pull is coming from your lat strength, not momentum. Place your knees on the platform and grip the handles above with your palms facing away. The kneeling neutral grip lat pulldown is an awesome exercise to get a full stretch in the lats. Cameroon XAF Fr. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Lat pulldowns are a good match to follow the progressive overload principle to help you build muscle and strength. BarBend is an independent website. If the anchor is high enough, you can perform this standing. The reverse-grip lat pulldown might have you feeling more of a burn in your forearms than the usual variation.