Alternatives to lat pull downs

Please note that we may earn a commission if you buy through any of the links in our article at no additional cost to you. For more, see our disclosures page. And thanks for supporting our team! However, if you have had them in your program for a while, alternatives to lat pull downs, your program may be stalling.

Updated On: March 08, Lat pulldowns have been the primary weapon of choice to build a bigger back for gym rats and bodybuilders for decades. Anyone with the aim of developing a wide, V-tapered back would turn to make lat pulldowns their first port of call. However, with the rise of at-home training and limited access to gyms people have had to get more creative, thinking outside of the box when it comes to packing on mass. Further, a lot of people understand the benefits of altering exercise selection for the development of their muscles.

Alternatives to lat pull downs

The lat pulldown is one of the most staple back exercises most people have in their workout routines. The lat pulldown can increase muscular strength or hypertrophy in the biceps, lats and rear delts , true enough — but there are much better lat pulldown alternatives out there that can hit the lats in a better or different way. With versatility in mind, here are the 10 best lat pulldown alternatives that you can try out instead. The chest-supported pulldown is a better variation to the traditional lat pulldown. You will need to use the combination of a lat pulldown or cable machine as well as a weight bench that can be set up to an upright position. You should use the chest-supported pulldown if you are someone who either cheats in the lat pulldown by swinging your torso, if you overextend your lower back , or even if you have trouble establishing a mind-muscle connection with your upper back. Set an adjustable bench to an upright position and move it in front of a cable attachment, with the column handle fixed just above the height of the top of your bench. Pull the handles down and back until your elbows are aligned with your torso. The single-arm cable pulldown is a great variation that trains one side of your back at a time. You can perform this movement seated in a traditional lat pulldown machine, provided you have the right handle. The single-arm cable pulldown is best used when you are looking to ensure that each side of your back is trained equally. It is also good for improving shoulder stability , making it particularly useful for athletes like Olympic lifters who often train and compete in overhead-based movements. Attach a single-handle cable attachment to the top of a lat pulldown machine. You can either sit facing into the machine or face sideways with the active arm on the outside of the machine. Hold onto the cable handle and keep your back flat with your abs tight.

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OUT OF ALL the machines you'll find on the gym floor, few are as effective and useful for building back muscle than the lat pulldown machine. While you can typically find one of these heavyweight rigs in most gyms, that's not always going to be the case. You might not find one of them in a small hotel fitness space, a "functional' CrossFit box, and especially not in your cobbled-together garage training set-up. So, what should you do instead when you need to train the big muscles of your back? Replicating the lat pulldown is tough to do, but these four alternative exercise options will serve you well in the times you can't make it to the gym and need a substitution. Let's talk about what the lat muscles do to get a better picture of what body movements we're trying to recreate. The lat muscles, or the latissimus dorsi , are the largest muscles in your back.

Endlessly pulling down on a lat machine can be a great way to build strength in your back — but did you know that lat pulldown alternatives are essential to your strength development? Strength works through a variety of principles, but the most important is overload. Overload describes a system by which you continuously load the muscle with a variable stimulus — a fancy way of saying you lift heavier and complete more complex movements. Getting stuck on a lat pulldown machine could hinder your success due to a lack of overload. Instead, diversify your back program with the best lat pulldown alternatives you can do at home, with a barbell and with a dumbbell. Free weights are any dumbbell, kettlebell or resistance device that can be moved through space freely.

Alternatives to lat pull downs

However, if you have had them in your program for a while, your program may be stalling. Or it may just be getting boring. Whether you are no longer making progress at a gym without a lat pulldown or are stuck training at home, there are many great lat pulldown substitutes for you. Each alternative to the lat pulldown exercise comes from various machines, dumbbells, cables, bands, and at-home variations. In this article, I will discuss what makes a good lat pulldown alternative, how to perform each of these movements, and share some tips on how to make them more effective in your program. Lat pulldowns are one of the most effective exercises for building muscle and strength in your upper back.

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The more overall back strength you have, the more weight you can lift. Lat Pulldown This cable machine comes with a seat attached. Bodyweight pulling movements, in particular, demand trunk stabilization and good scapular control which carry over to strength and stability in nearly all exercises. Lat Pulldown. Despite the impressive list of benefits the lat pulldown offers, they do have some weaknesses. Many parks have bars, companies make stand-alone stations as well as door and wall-mounted kits that can fit in just about anyone's home. Recent Articles. Why are lat pull downs good? Whether you want to switch things up to better develop your lats, lat pulldowns are really hitting well for you, or you simply don't have access to a lat pulldown machine , here are the best alternatives you can do The straight-arm pulldown is your go-to lat isolation movement if you want to completely remove your arms and traps from the equation. The bar should be difficult to hold, but be sure you can keep it in your hands for the entire set. Given that these are very hard to cheat, I recommend performing this for higher-intensity sets closer to failure, drop sets, or minimizing rest periods. Sets and Reps: Aim for 3 sets of 8 to 10 reps.

Are there Lat Pulldown alternatives with dumbbells?

Characteristics of a Lat Pulldown Alternative. During vertical pulling movements where the weight travels in a straight up and down movement pattern , you should aim to drive the elbows straight down while keeping as upright as possible. The chest-supported pulldown is a better variation to the traditional lat pulldown. The vertebral portion is attached to the spinous processes on vertebrae T7-T12, running from the bottom of the neck to the top of the ribs. Recent Articles. DOI: Many people fall into the trap of just trying to get their chins over the bar, forgetting the point of the exercise is to stimulate lat growth. The lat pulldown is one of the most staple back exercises most people have in their workout routines. Dumbbell Bentover Row 4. Try this with an underhand grip and see which grip you feel is working your lats more.