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.

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. Place your palms facing each other. Bend your elbows so that your hands are at eye level.

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.

Keep your elbows tucked accordingly as you pull down. When it comes to building an impressive physique, lats should be a primary focus.

The lat pulldown is a staple exercise for targeting the latissimus dorsi muscles, commonly referred to as the "lats. In this article, we'll explore seven lat pulldown variations that will challenge your back muscles from different angles and intensities. By incorporating these lat pulldown variations into your workout routine, you can target different aspects of your back muscles for a more comprehensive and effective training session. Remember to prioritize proper form, engage your core, and gradually challenge yourself as you progress. Varying your lat pulldown exercises not only prevents monotony but also helps you achieve a well-balanced and sculpted back. Share Share Link. Sit down and grip the bar with your hands positioned wider than shoulder-width apart.

As a strength athlete , you may have any number of goals. Sometimes, you want to increase strength. For this, finely-tuned accessory exercises come in handy to supplement your bigger lifts — read: the deadlift and bent-over row. The lat pulldown is a compound exercise that will help you forge a stronger, wider back and help you take on your first pull-up. Because it is an overhead pull — performed with cable or a machine — it gives you a unique opportunity to develop your vertical pulling strength without performing a full pull-up. Even if you can already do strict pull-ups, lifters of all levels can benefit from the muscle-building potential of this accessory move. Get ready to learn everything you need about lat pulldown form and everything it has to offer. Why Do It : By isolating your back, lat pulldowns also help improve your back hypertrophy because your knees are held down by the pad you put your thighs under. Use these pulldown variations to maximize your back gains.

Lat pulldown exercise variations

Updated On: January 07, The latissimus dorsi muscle, or "lat", is one of the most commonly associated muscles with building a powerful "V"- taper physique. A quintessential piece of equipment that can help you attain that iconic look is the lat pulldown machine. As a fitness enthusiast that's competed in amateur bodybuilding competitions, I've used dozens of these machines throughout my training. Using my in-depth experience I've put together of the 10 best lat pulldown machines that will help you grow your "wings" and achieve the back you have been striving for! I've done the heavy lifting for you meticulously testing and evaluating them to the max. I'm talking about scrutinizing details like build quality, price and versatility so you don't end up with a machine that doesn't just collect dust. Besides looking at the specs of the various machines, I've leaned on my personal experience using some of these machines combined with real customer feedback to ensure you get a complete look at each of them regarding the highlights and potential pitfalls.

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Set up as you would for a normal lat pulldown. Using this grip position, you will transfer more tension to your lower lats. This exercise will work the lower lats and the mid back really well. As you perform the wide-grip lat pull-down , think of squeezing and retracting your shoulder blades for optimal muscle activation. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Grasp a pulldown bar outside of shoulder width with an overhand grip. The reverse-grip lat pulldown might have you feeling more of a burn in your forearms than the usual variation. This variation will instead take the bar — you guessed it — all the way down to your chest. Go on. Rotator Cuff Muscles: Teres Minor, Infraspinatus, Subscapularis: These three muscles assist in stabilizing the humeral head in the glenoid cavity of the scapula. Greenland DKK kr. Rows and deadlifts tend to dominate. Carefully release the bar back to the starting position without fully extending your arms.

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.

At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks. To accomplish this comfortably, you may have to take a closer grip than usual. At the end of the day, you should be doing both lat pulldowns and pull ups if possible. Place a pad or mat on the ground just in front of the cable machine, underneath the pulley. If your grip is giving out before your lats and back muscles do then you might need to use some assistance. This traditional bilateral lat pull-down maximizes the amount of weight you can lift and makes great use of your time if you need to get in and out of the gym in a hurry. The pulldown motion is essentially the same, but this is a true body-weight exercise. Bend your elbows so that your hands are at eye level. Let the bar raise back up with control until you reach near full extension. Finally, the last variation to include in your improved workout routine is the reverse close-grip lat pull-down.