A stronger and wider back is only possible if you incorporate one of the best exercises in your routine. There is nothing to debate that Lat Pulldown is one of the most impressive and popular workouts in the gym. People prefer this workout for the development of their back and to achieve massive results. Not only the back is the main target, but this famous machine-based exercise also activates other core muscles. Let’s find out some interesting information about this exercise and explore alternatives to Lat Pulldown.
General Workout
Lat Pulldown is well-known for its good results and simple movement. Most fitness experts call this exercise “Back King” as it not only develops strength but also gives a V-shaped back. Depending on the weight and angle, the results may vary but make sure to have proper form. If not performed well, this weight-lifting exercise can cause pain in the muscles or lead to a back injury.
Along with lats, this particular workout also brings fruitful results for your pectoralis minor and traps. Depending on the need, you have two major choices such as pull down the bar over the chest or behind the neck. However, you can hold the bar with different angles to change the muscle tension.
Benefits of Lat Pulldown
Lat Pulldown has gained significance and is loved by everyone including athletes, sportsmen, and weightlifters. The reason behind its fame is the benefits this exercise has for all and sundry. Whether you are a beginner or a pro fitness expert, Lat Pulldown always has something new to experience. Here are some of the important benefits that you will practice after performing this master workout.
Improved Grip Strength: Lat Pulldown gives a stronger grip that helps you in domestic affairs. Moreover, it generates power in the inner palm by holding the bar tight. It means if you are doing rows or weightlifting activities, you will not face grip issues.
Upper-body Development: This special workout has much more in the pack for the upper body. Apart from the back muscles, this exercise also pays same attention to the core and chest.
Better Posturing: Weightlifting exercises are useful for having good body posture. By performing this exercise with a neutral back and flexion in the elbows, you will achieve control over body movement.
Versatility: You can achieve more/less muscle mass depending on the weight and angle you choose. It means that according to your necessity, this exercise has always something for you making it a versatile option.
Athletic Performance: considering Lat Pulldown in your routine will improve overall performance letting you show your best on the field. If you are aiming to sweat and boost stamina rapidly, then try this machine-based exercise.
Fitness-Friendly: Lat pulldown does not demand any sort of fitness skills. If you are a newbie and struggling to improve posture or build muscles, you can perform this move.
While doing this particular exercise, you must control your breathing and inhale/exhale at the right time. Moreover, don’t be so heavy with the weights otherwise you will bear pain.
Related Article: Alternatives to Renegade Rows
How to Perform
Regardless of the exercise, keep one thing in mind results only come if you struggle with the proper approach. Similarly, in the fitness world, you have to perform each exercise with intense care. Here are some of the final steps that you have to follow:
- Set up the seat and install the long bar with the machine. Now lock the weight that you desire to pull down.
- Hold the bar with a strong grip just wider than the shoulders. Try to perform with a conventional grip (overhand grip) for best results.
- Core engagement and shoulder contraction are basic moves that you have to keep in mind before pulling the weight.
- Now pull the bar towards your chest and bring the bar back to the starting position. Make sure to carry each move in a slow manner and don’t be fast with the machine.
Consult immediately with your trainer or doctor if you feel any kind of pain in the back, neck, or shoulders. Start with a low number of reps and practice to bring improvement.
Alternatives to Lat Pulldown
Here are some of the best alternatives to lat Pulldown that will bring the same results but with different requirements. Let’s explore major ones with nothing to require and achieve the best possible results:
1. Seated Cable Row
Seated Cable Row is a suitable Lat Pulldown alternative because of the similarity in different aspects. This machine-based exercise lets you pull weight from the front instead of pulling the bar from the top. Sit with a neutral back and bring the chest outward to focus on the targeted muscles. Set up the bearable weight, install the handles, and start pulling.
Throughout the movement, you have to bring handles close enough to the inner chest and feel tension in the upper back. Try to be slow with the move and start with light weight. You will not only gain control over body balancing but also mobilize your shoulder joints.
2. Bent Over Rows
Bent Over Rows is another significant back workout that can be considered one of the best alternatives to Lat Pulldown. The focus of this exercise is to bring strength to the upper body including lats, rhomboids, etc. However, your hamstrings and glutes will also gain some tension while bringing the barbell up/down.
With just a barbell and weighted plates, you can perform this exercise. So if you have these two things at home, you can easily carry this particular move. Correct form and proper technique always lead to the best results so try to be good at your grip and form.
3. T-Bar Row
T-Bar Row is a power-generating exercise and works best for your upper back. You can consider this workout as a Lat Pulldown alternative because of its effectiveness for the stronger back. Lats, Traps, and Rhomboids are the focused muscles of this workout that are the primary ones of your back. T Bar Row is safer than an Inverted Row or bent-over row because of its fixed attachment.
This exercise is one-handed making it suitable for those looking to target a specific side of the body. You can try different variations of T-Bar to gain strength in the particular muscles. Some of the noticeable variations are Single Arm T-Bar, Meadow T-Bar, Bench T-Bar, and Resistance Band Supported T-Bar.
4. Single Arm Bench Row
Single Arm Bench Row is another decent and simple back workout that can be carried at home as well. It will bring power and stability to your upper back and build a wider back significantly. Similar to T-Bar Row, this exercise also lets you train your each side independently.
Hold a dumbbell in your hand and position yourself on the bench. With a neutral spine, bring the dumbbell close to the chest by pressuring the upper back. Moreover, this exercise requires core engagement and straight head positioning.
5. Dumbbell Pullover
If you are training your back at home then Dumbbell Pullover is an ideal choice. If we compare this exercise with the “Back King”, then the targeted muscles are the same. However, it improves your range of motion as you need to bring weight up from the bottom by extending the arms.
With a bench and a dumbbell, you can easily perform it and train muscles. But be light with the weight and control the movement to avoid pain in the muscles. Make sure to keep your arms straight otherwise it will become bicep training if you bend your arms.
6. Pull-Ups
If you don’t have time to go to gyms and still want a stronger/wider back, then Pull-ups is the best choice. Instead of using external weights, you are bringing your own body weight in use. Along with a V-shaped back, this exercise also improves shoulder mobility.
All you need is to lift yourself up and make a suitable connection of your chest to the bar. Try to hold the bar with a strong grip and keep your core engaged while hanging/lifting. Moreover, you can fold your legs or keep them straight as per your choice.
Final Thoughts
Lat Pulldown is a very handy workout for the back and strengthens the muscles deeply. However, if you can’t access top-class gyms try simple exercises like Pull-ups or Dumbbell Pullover at home. All the exercises mentioned above will train your lats, traps, rhomboids, and pecs as well.
Moreover, you can also incorporate alternatives to lat pulldown in your routine as you cannot depend on a single exercise. Therefore, you must have multiple workouts in mind to warm up the game and prepare yourself for a back-strengthening program. Stay tuned for valuable content!