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.

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. From there, you will pull down on the bar by adducting the lats while depressing the scapulae and flexing at the elbows.

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.

Train To Failure: Lat pulldowns are one of the best cable machine back exercises because you can push yourself to the absolute limits without needing a spotter.

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. When it comes to building an impressive physique, lats should be a primary focus. Nicely developed lats create the sought after and powerful looking V-taper for men, and in women, nicely developed lats give the illusion of a slimmer waistline, defining a sleek and contoured figure. Yet for many lifters, lat pull-downs are a rarely included afterthought.

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. From there, you will pull down on the bar by adducting the lats while depressing the scapulae and flexing at the elbows. Once the bar is just under chin level or at your chest with your elbows at your sides.

Lat pulldown exercise variations

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.

Aurora times 2 speed files

Share Share Link. Nicely developed lats create the sought after and powerful looking V-taper for men, and in women, nicely developed lats give the illusion of a slimmer waistline, defining a sleek and contoured figure. The pulldown motion is essentially the same, but this is a true body-weight exercise. Sometimes while doing the lat pulldown your grip might be the limiting factor from getting a great lat workout. Neutral Grip Lat Pulldown: The neutral grip with your palms facing each other with allow you to lift more weight than an overhand grip as your lats will be in better biomechanical position. 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. How To Fix: Try switching up your grip by doing wide grip lat pulldowns, close grip lat pulldowns, straight arm lat pulldowns and more. Back to blog. Lat pull-down exercises are a powerful tool in building a strong back with that V-taper definition. Both of these lat pull down variations will achieve maximum lat activation. By now you we hope you understand the merits of doing lat pulldowns. No excuses! Suspension Trainer Lat Pullup The Defining Difference: The pulldown motion is essentially the same, but this is a true body-weight exercise.

Many effective workouts include this classic, and for good reason. Pulling in a vertical pattern strengthens your back, shoulders, and arms, while also building the muscles that support and stabilize your shoulder blades. This maintains healthy joint function which, in turn, keeps your entire upper body strong.

View All Articles. By improving the strength and functionality of the back muscles you will reduce your chance of injuring your back while doing every day pulling activities. Vanuatu VUV Vt. Rows are an excellent exercise to hit the middle lats. The offset nature of this exercise also engages the core more as it has to work harder to stabilize your body throughout the movement. Traditional lat pulldowns come down to about your chin or just below. Note: Let your arms become fully extended before completing the next rep in order to get maximum stretch in the lats. Remember to prioritize proper form, engage your core, and gradually challenge yourself as you progress. You should first grip the bar then sag your body and get your knees under the pads. Finally, the last variation to include in your improved workout routine is the reverse close-grip lat pull-down.