If you're working out at home, you must choose a lat pulldown alternative that requires little to no equipment. Lat pulldowns aren't always suitable because they require some form of equipment, whether it's a machine, free weights, or resistance bands. Related Article: Interested in getting the most out of your back training? Read our article Are Rows & Pull-Ups Enough For Back And Biceps? Reasons to Choose a Lat Pulldown Alternative With horizontal pulling movements (where the weight is traveling parallel to the floor), you want to use a narrower grip and row with your arms close to your side, not pulling beyond the midline on your torso.ĭrive the elbows down and back rather than trying to row the bar.īy performing pulling exercises this way, you increase the pool of exercises you can use to train the lats, and, therefore, substitute for lat pulldowns. Wider grip movements may give you more room to do this than narrower grip exercises. There are two types of “pulling movements” that can prioritize the lats to a greater extent: (1) vertical pulling movements and (2) horizontal pulling movements.ĭuring vertical pulling movements (where the weight travels in a straight up and down movement pattern), you should aim to drive the elbows straight down while keeping as upright as possible. Prioritize the latissimus dorsi (lats) as much as possible.Ī good exercise alternative will primarily target the lats or be able to prioritize the lats more through execution and technique changes compared to other back muscles, which is what I’ll discuss next.Target similar muscle groups to the lat pulldown.What Makes A Good Lat Pulldown Alternative?Ī good replacement for a lat pulldown needs to achieve one or both of the following: If you don't have a lat pulldown machine and you're working out at home, you can perform the exercise with resistance bands. There are many variations of lat pulldowns, so you can easily find one that suits your needs and preferences. Luckily for you, there are plenty of alternatives to lat pulldowns. So, especially if you have a home gym setup, a lat pulldown might not be the best choice. They are expensive to purchase and take up a lot of space in the gym. The biggest drawback to the lat pulldown is needing the bulky piece of equipment. It also targets your biceps and grip strength due to the pulling action required to pull the bar down. It's a compound exercise that activates and strengthens the lat muscles, traps, rear delts, and rhomboids all at once. Lat pulldowns are one of the most effective exercises for building muscle and strength in your upper back. In this article, I will discuss what makes a good lat pulldown alternative, how to perform each of these movements, and share some tips on how to make them more effective in your program. The 14 best lat pulldown alternatives are:Įach alternative to the lat pulldown exercise comes from various machines, dumbbells, cables, bands, and at-home variations. Whether you are no longer making progress at a gym without a lat pulldown or are stuck training at home, there are many great lat pulldown substitutes for you. However, if you have had them in your program for a while, your program may be stalling. The lat pulldown is one of my favorite machines to train my back. We may earn a commission if you buy through the links below. Premium upholstery, machined aluminum pulleys, numbered uprights and branded logo/color options make this machine the most versatile unit on the market.Īvailable in 3 versions: Stand Alone, Rack Attached, or High Bridge is independent and supported by our readers. Unlike other machines that used a one cable system that increase the load ratio and make the weight feel lighter. A dual connection point cable system keeps the weight ratio consistent. Attach the lat pulldown to your Base Camp or XL Series rack/rig using our industry first 4-way hole design. Adjustable machined HDPE band attachment points add an additional resistance option to the weight stack. A super duty oversized seated lat pull/low row apparatus with unbreakable 300 LB or 400 LB selectorized weight stack, 15.5” x 10.25” bicycle style seat, and adjustable 12.5” thigh roller pads with 7 height positions will accommodate athletes up to 7' tall.
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