Lats are one of the primary muscle groups of our back and support us in various different ways. It’s directly associated with the shoulder joints so we can say that it is gentle for shoulders as well. to improve these muscles, we have loads of workouts in hand. But in this article, we will explore the best workout that is significant for Lats. Yeah, I am talking about Lat Pulldown, a famous workout in the fitness industry. Let’s find some catchy and useful information about this workout and explore alternatives to Lat Pulldown for sure.
Lat Pulldown
Lat Pulldown is a isolated exercise specially for your lats as its name clearly imposes its significance. This machine-based workout is carried out in gyms and most fitness experts love this movement. while sitting on a seat without any back support, you have to pull the weight down by contracting the shoulders. It promises to give V-shaped back and you will look better with a wider back.
Another interesting property of this workout is its dual gripping letting you perform with different grips. If you are a newbie or experienced one, you can gain maximum advantage of this workout. But perform it with intense care and don’t overweight the machine to avoid pain in the muscles.
Benefits of Lat Pulldown
Lat Pulldown workout has different advantages depending on the nature of performance. It can target different muscles according to the position and grip you are acquiring. Let’s find some common benefits in every manner from this machine workout:
Improved Hand Grip: with this particular workout, you will improve your hand grip which will be quite handy for you. A strong grip helps you to perform daily activities like carrying weights, pull the objects easily, etc.
Wider Back: Bring a back supportive exercise, this workout has great value for your back. It not only activates the muscles but also develops wider back which will inspire others.
Body Balancing: your body will remain in the constant position while performing the exercise. This will let you learn control the body movement for a specific timeframe.
Shoulder Mobility: Lat Pulldown also mobilize the shoulders because when you pull the bar down, your shoulder joints will come into action.
Proper Muscle Balancing: Lat Pulldown also has a complete muscle management by activating only the essential and required muscles. For example, it only focuses on upper back so it only activates muscle from upper back.
How to Perform
To perform this exercise, you have to keep some important steps in mind. Here are guidelines that you have to follow while doing this workout:
- Set up equipment such as bar with the machine and adjust the plates. Recommended weighted plates are 3 for newbie but you can adjust accordingly.
- Sit on the seat and maintain a flat back with your chest directing upward. Hold the with neutral grip with thumbs pointing outward.
- Make sure to keep the same distance from the center of the bar to the holding position for each hand.
- Now, pull the weight down enough to touch the chest and reverse the movement. However, you can also pull it down from your neck side.
- Start with bearable weight and don’t be rapid with the movement as it can cause muscle pain.
You must consult with your fitness trainer in case of feeling pain in the body muscles. However, if you cannot manage your position then learn physical guides from the trainer to perform it well.
Must Read: Alternatives to T Bar Row
Alternatives to Lat Pulldown
There is nothing to say that Lat Pulldown has gained popularity amongst fitness experts and athletes. But one of the main bottlenecks of this workout is its unavailability in the gyms. Most of the beginner love to do this work out as it is easy and convenient. But you don’t have to wait for your turn as there are similar exercises that will work for the same muscles. Here we go to find the best possible alternatives to Lat Pulldown:
1. Seated Cable Row
Seated Cable Row is a prime and famous back workout that will develop power in the back. Moreover, this workout also gives V back and generates muscle mass in the upper section. Like Lat Pulldown, it also requires a machine where you have to install the cable and sit back.
Similarly, you have to pull the weighted plates through cable towards the inner core. don’t forget to engage the core and maintain a bend in the lower back to bring the chest up. Carry this workout in a slow pace to get maximum of it.
2. Dumbbell Pullover
Definitely, Dumbbell Pullover is an excellent alternative to Lat Pulldown because it targets the lats, traps, and other back muscles effectively. You can try to perform this workout at home because it only requires a bench and a set of dumbbells. Lie flat on the bench with your head just outside the end of the bench and make a bend in the knees with feet on the ground.
Hold the dumbbell firmly with both hands to manage weight equally. Now bring the weight up by extending the arms and contracting the shoulders. Make sure to bring dumbbell parallel to your chest and then bring the weight back.
3. Bent Over Rows
Another significant workout for developing back muscles is Bent Over Rows which will require a barbell only. It can be a tough workout for beginners as the position is very hard to maintain. It not only generates power for the back muscles but also improves glute flexion.
Moreover, you have to control the movement from the lower legs and the bodyweight itself is not easy to manage. Youi have to bring weight close enough to your abs by flexing the arms and elbows. It is recommended only for pro fitness lovers as incorrect form may cause injury or pain in your overall body.
4. Deadlift
Deadlift is another well-known and famous workout across the globe. But it also serves as alternative to Lat Pulldown due to its weightlifting functionality and support for back muscles. Weightlifters prefer this workout for building mass in the upper section and improving your overall stamina.
Lifting weight from the bottom to the hips of the body is not an easy task. So, you must prepare yourself and warmup before performing this workout. Not only it targets your upper part but it also generates strength in the legs including hamstrings and glutes.
5. Resistance Band Rows
Instead of using barbell or dumbbell, you can have resistance band for the activation of back muscles. However, it looks simple but is more effective than its straightforwardness. It not only develops power through your back but also put less stress on the lower back. Fitness experts have suggested this workout for those who has less pulling power and suffering from severe back pain.
Moreover, your overall mobility and stretching ability will get improved with this exercise. A content tension in your muscles will remain when you are using resistance band instead of objects like bar, cables, rope, etc.
Final Words
We will summarize the article in simple words that Lat Pulldown has no comparison with any other workout. The above-mentioned workouts are just alternatives to Lat Pulldown but the effectiveness and smoothness that Lat Pulldown has owned is totally remarkable. Try incorporating the exercises like Dumbbell Pullover, Single Dumbbell Row, and Bent Over Row for a complete back workout plan. But don’t avoid Lat Pulldown if you want continuous muscle development.
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