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.

Lat pulldown exercise variations

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. Keep your chest up, engage your core, and pull the bar down towards your upper chest while squeezing your shoulder blades together. Slowly release the bar back to the starting position without fully extending your arms. Sit down and grip the handle with your hands positioned close together, around shoulder-width apart. Initiate the pull by squeezing your shoulder blades together and pulling the handle towards your upper chest. Control the movement as you release the handle back to the starting position. Sit down and grip the bar with your palms facing towards you underhand grip. Keep your chest up and pull the bar down towards your upper chest while engaging your lats and biceps. Slowly release the bar back to the starting position.

The reverse-grip lat pulldown might have you feeling more of a burn in your forearms than the usual variation.

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.

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.

Lat pulldown exercise variations

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.

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You can also perform this move in the tall-kneeling position. Reverse the motion slowly. Instead of finishing the pull with the bar at the level of your chin, continue your pull down to your chest. The wide grip lat pulldown will be little more difficult to do compared with the regular lat pulldown, so remember to drop the weight a little and check your ego at the door. Stop when the bar just barely clears your chin and let it rise back up with control. Rotator Cuff Muscles: Teres Minor, Infraspinatus, Subscapularis: These three muscles assist in stabilizing the humeral head in the glenoid cavity of the scapula. Make sure you control the ascent after each pulldown. Your forearms will be especially taxed by the reverse-grip variation. The goal is to maximize pulling strength while keeping your shoulders safe from injury or impingement. Using this grip position, you will transfer more tension to your lower lats.

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.

Many gyms will have bars the taper down on the ends, this is where you should be gripping the bar. Adjust up the lat pulldown machine such that you can sit in the seat with your feet comfortably touching the floor. Just make sure to move slowly and deliberately, not using more weight than you can handle with control. Keep your elbows tucked accordingly as you pull down. Sit down and grip the bar with your palms facing towards you underhand grip. Slowly release the bar back to the starting position. This exercise will work the lower lats and the mid back really well. This movement mimics a dumbbell pullover which will give you a complete range of motion. The wide grip lat pulldown is one of the favorite exercises of bodybuilders to hone in on working the upper area of the lats. The key here it to not try to go too heavy where your form will be jeopardized. To finish, you will slowly let the bar travel back to the starting position.