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 presslat pulldown exercise variations, your lats are always there to assist and stabilize you. The mini lat pulldown exercise variations 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.

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.

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.

Others find that their forearms become a limiting factor too quickly. Let your arms settle above you fully extended.

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.

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. You can vary any of these variations further by performing a single-arm lat pulldown with any of these grips.

Lat pulldown exercise variations

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. I have tried and tested numerous lat pulldown exercise variations, and each has its own unique aspect you must consider before performing it [ 1 ]. I remember working with a client who struggled with traditional pulldowns, but when we switched to this variation, they noticed a significant improvement in their form and muscle engagement. This exercise focuses on upper back , shoulders, and the lats. I've had clients who were amazed at how this simple tool intensified their workout, especially in targeting the upper back and lats. I often recommend this for home workouts. It's surprising how effectively it mimics a cable machine, providing a solid lat workout without the gym equipment.

First national bank wexford

Stand a few feet in front of the pulley with the bar in your hands. Slowly extend back out to full extension. You'll take full advantage of the strength and muscle-building effects this variation has to offer. At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks. Comoros KMF Fr. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Overall, this is a great lat pull down variation that offers a full range of motion and activates the entire lats. Many believe this variation places too much stress and strain on the body. Place your knees on the platform and grip the handles above with your palms facing away. Translation missing: en. The reality is, you may be shortchanging your back development by ignoring the isolated, muscle-building benefits the lat pull-down provides. Maximize your results by alternating between a couple of these variations per session to build a spectacular and well-rounded back. Keep your core tight. This will give your muscles a stretch on top — almost like a dead hang in a pull-up — and ensure that each rep is starting as cleanly as possible. Compound Movement: Lat pulldowns are an exercise that require multiple muscle to work in unison to complete the movement properly.

Many effective workouts include this classic, and for good reason.

The traps and pec minor assist with depressing the scapulae. This exercise should be done in a slow controlled manner. There are multiple possibilities of exercises if you change your grip and the attachment used. This starting position leads to the upper lats, teres major and lower traps to get major activation. No excuses! The primary function of the traps is to move the scapula and give support to the arms. Using this grip position, you will transfer more tension to your lower lats. Once the bar is just under chin level or at your chest with your elbows at your sides. Romania RON Lei. Burundi BIF Fr.