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.

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.

Lat pulldown exercise variations

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. With slow control, reach your arms up until you reach full extension above your head. Slowly lower your arms back to the starting position. Throughout the movement, press out against the inward pull of the mini band. Doing resistance band lat pulldowns will give you the same accommodating resistance of cables. Unlike dumbbells or barbells, the tension will remain equal throughout your range of motion with bands and cable. Secure a resistance band to a high anchor, such as a pull-up bar or snugly over the top of a closed door. If the anchor is high enough, you can perform this standing.

Keep your workouts fresh while the gains compounded by deploying a variety of lat pulldowns into your workout routine. This variation is also good for building strong shoulders in the snatch-grip position.

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.

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.

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. 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.

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Stop when the bar just barely clears your chin and let it rise back up with control. Once the bar is just under chin level or at your chest with your elbows at your sides. 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. Bolivia BOB Bs. If you've ever done a lat pull-down, you've probably used both hands at once. You can also ensure you've got fully-developed lats with these Lat Workouts. The offset nature of this exercise also engages the core more as it has to work harder to stabilize your body throughout the movement. The lats tend to respond better to higher volume compared with some other large muscles. Sit on the seat and secure the pads firmly against the tops of your lower quads. Loop a mini band around your wrists. Execution: Attach a D-handle to the cable at a lat pulldown station. Your rear delts help pull your arms back and down. Set up and perform your lat pulldown as normal. Latissimus dorsi: More commonly referred to as the lats, this is the largest and broadest muscle in the back and the upper body.

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.

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. Denmark DKK kr. A strong, well-built back will make you look better and feel better, resulting in more confidence all around. Another interesting study on lat pulldowns and how the grip changes muscle activation was done in Standing Lat Pulldown The Defining Difference: 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. This often overlooked muscle helps support scapular — shoulder — movement. Featured Articles. Performing this move from your knees can help you automatically course correct if you start leaning back too much because doing so will cause you to lose balance. Repeat for reps. The wide grip lat pulldown is one of the favorite exercises of bodybuilders to hone in on working the upper area of the lats. Also, leaning your torso back as you row gives the benefits of a vertical and horizontal pull. Assume a tall-kneeling position in the middle of the cable stack machine, equidistant between both anchors.