Improve Confidence: Lat pulldowns are one of the best exercises to widen the back. Rows are an excellent exercise to hit the middle lats. The traps and pec minor assist with depressing the scapulae. You can change up how you position your body with different types of lat pull downs. Hes earned an MA in Sport Management from the University of San Francisco, an MS in Exercise Science from the California University of Pennsylvania, and several certifications from NASM and NSCA. Performing behind-the-neck lat pulldowns is a controversial exercise and one that should be avoided. Twelve men participated in the study. As such, Andersen et al., (2014) performed a research study to examine this very question. It can and should be supplemented with other closed-chain strength training exercises such as the pull-up or chin-up. Biceps Brachii: One of the most popular and well-known upper body muscles, the biceps is comprised of two heads; the long head and short head found on the front of the upper arm. Journal of Strength and Conditioning Research, 24(7), 1895-1900. doi:10.1519/JSC.0b013e3181ddb0abSignorile, J., Zink, A., & Szwed, S. (2002). Theres a small area in the upper center back where the traps cover and overlap the lats. Lat pulldowns are one of the best compound exercises to work the lats to exhaustion. Hoka One One is a shoe company that specializes in cushioned, lightweight shoes for runners. Slowly return to the starting position. This version isolates the lats much more than the other versions. All you need to do this exercise is a resistance band and a horizontal anchor like a pull up bar. Make sure to mix in some of the lat pulldown variations to have a balanced approach to building the lats. Most people dont have a lat pulldown machine in their home gym so you can use resistance bands or even a towel to mimic the lat pulldown. Adjust the pads so your knees are placed securely underneath. Then use this force to push your body down to the seat instead of having to pull the bar down to get into place. This leads to more strength and muscle gains. Strengthen The Largest Upper Body Muscle: Lat pulldowns directly target the lats which is the largest muscle in the upper body. Pull the bar down toward your upper chest, aiming for just below your collarbone. The authors found numerous differences between all of the grip positions. There are some variations of the lat pulldown exercise including the close-grip pulldown, wide-grip pulldown, reverse-grip (supination) pulldown, and neutral-grip pulldown (to name a few). The primary focus should be on learning how to properly retract the shoulder blades without movement compensations (i.e., jutting the head forward, shrugging the shoulders). 1. Pull ups and lat pulldowns are both great exercises in their own respect. Maintain good control and try not to lean back too far as you pull down. Remember not to shrug your shoulders at the top of the movement. At the end of the day, you should be doing both lat pulldowns and pull ups if possible. Related: The Close Grip Lat Pulldown Exercise Guide. > Slightly lean the torso back about 20-30 to optimally match the line of pull of the latissimus dorsi with the cable machine. The primary function of the rear delt is moving the shoulder in horizontal abduction similar to the motion of reverse flys. This allows you to focus on any weak areas or work on muscle imbalances. This exercise will work the lower lats and the mid back really well. This will help to increase the width at the top of the V taper. Below are some common mistakes we see people making in the gym when doing lat pull downs. Note: Keep tension on the towel the whole time by pulling your hands away from each other. This exercise is also commonly referred to as the lat pushdown or pullover, regardless of what you call this exercise the same rings true; it is a great shoulder extension exercise to work the lats. They found similar activation of the latissumis dorsi between all three grips during the concentric phase of the exercise. Yes, you can do lat pull downs at home. Note: You can do this exercise standing, seated or kneeling just follow the same form cues from above. 3. Another reason why people tend to use their biceps when doing lat pulldowns is because the weight theyre lifting is too heavy. Andersen, V., Fimland, S., Wiik, E., Skoglund, A., Saeterbakken, H. (2014) Effects of grip width on muscle strength and activation in the lat pull-down. This version is good if you experience forearm pain when pulling down or if youre pressed for time and want a compound exercise to work those biceps. Journal of Strength and Conditioning Research, 23(8), 2204-2209. doi:10.1519/JSC.0b013e3181bb7213Sperandei, S., Barros, M., Silveira-Jnior, P., & Oliveira, C. (2009). Note: Let your arms become fully extended before completing the next rep in order to get maximum stretch in the lats. Trapezius: Often referred to as the traps this triangular shaped muscle starts at the base of the skull and stretches down to the lower thoracic vertebrae and across to the scapula. Teres Minor, Infraspinatus, Subscapularis: These three muscles assist in stabilizing the humeral head in the glenoid cavity of the scapula. You can also use a resistance band. Well also give you 10 of the best lat pulldown variations that you should add to your workout programming. How To Fix: If you do behind the neck lat pull downs then you need to be extra aware of the possible risks involved in the motion. If your grip is giving out before your lats and back muscles do then you might need to use some assistance. Weight Training of the Thigh Muscles Using Closed Versus Open Kinetic Chain Exercises: A Comparison of Performance Enhancement. 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. This is not a complete list as many muscles are involved in the joint actions listed above. This exercise can help you to build a wider back. Mix up the sets and reps along with the lat pull down variations youre doing every 1-2 mesocycles and employ, Benefits Of Lat Pulldowns (this applies to all lat pull down variations). So, if youre aiming for an exercise that will torch both the back and biceps at the same time then this is the one for you. Did you know you work a lot of muscles just attempting a pullup? Whats more, the lats assist with respiration and may even contribute to lateral flexion and extension of the lumbar spine (4). Many people might mistake this for a shoulder muscle but it is indeed a back muscle that plays an important role in lat pulldowns. For example, during the concentric phase of a pull-up, the exerciser applies a pulling force to the bar, and as a result the elbows flex versus the bar breaking away from its support. Lastly, include additional resistance training exercises for the back to improve overall strength and muscle symmetry. When doing this exercise form is everything, dont go too heavy with this one. While behind-the-neck pulldowns can effectively target the latissimus dorsi, the pros do not outweigh the cons. Resistance bands are awesome for lat pulldowns because they place continuous tension on your muscles but result in less wear and tear on your joints. This study looked at how the lats, biceps and middle traps were affected using four different grips; close-supinated, close-pronated, wide-supinated and wide-pronated. The same or greater levels of muscle activation occurs with front-of-the-neck lat pulldowns, in addition to the body maintaining better posture and joint alignment.Behind-the-neck-pulldowns require the individual to jut their head forward to provide a clear path for the bar towards the base of the neck. You can learn more about muscle action here. Related: Best Posterior Delt Dumbbell Exercises. The primary function of the rhomboids is to assist in the movement of the scapula. 2. Wide grip is considered any position with the hands placed as far out on a standard bar as possible (wider than shoulder width). You can also perform this variation while lying on your back, with the band anchored to a solid and stationary point above and behind the crown of your head. See which NordicTrack treadmills our experts have handpicked for your home gym. Many other muscles work synergistically or simultaneously with the lats in this exercise, including the (3): Changing the way you grip the bar as you perform this complex exercise will emphasize different muscle groups (5). By performing this exercise properly, you will directly work on the lats while your shoulders, triceps and pecs will also be activated. Here are. Pull ups may serve as a test for overall upper body strength but it might be hard to exhaust the lats with pull ups. However, anyone who experiences shoulder pain should seek medical clearance before returning to their exercise program. While swinging the torso creates momentum and the ability to use heavier loads, it places less emphasis on the latissimus dorsi and scapulae retractors and more activation of the lumbar erector spinae muscle groups (muscles of the low-back). Lower the weight if you cannot maintain a. Stretching under tension is an aspect of muscle building that should be taken advantage of. The lat pulldown activates some of the same muscles as doing a pullup, although to a lesser extent (1). The motion also includes upward rotation and slight protraction of the scapulae. Last medically reviewed on February 15, 2022. What to Eat After a Workout: Post Workout Meal Ideas, 7 Best Pre-Workout Supplements For Weight Loss. The main functions of the biceps is flexion at the elbow and flexion and supination of the forearm. Concentric Phase (pulling bar towards the chest), > Shoulder adduction> Shoulder horizontal abduction> Elbow flexion> Scapulae downward rotation> Scapulae retraction, Eccentric Phase (returning to the start position), > Shoulder abduction> Shoulder horizontal adduction> Elbow extension> Scapulae upward rotation> Scapulae protraction. The researchers compared activation of the latissimus dorsi, middle trapezius, and biceps brachii muscle groups using four different grips; wide-pronated, wide-supinated, narrow-pronated, and narrow-supinated. The lat pulldown also benefits athletes in many sports that require a similar pulling motion, such as swimming, gymnastics, wrestling, and cross-country skiing (3). The rhomboids are beneath the traps and stretch form the spine to the medial region of the scapula. Maintain full control of the weight to enable an ideal eccentric muscle contraction. At SFS we strive to equip you with the tools and knowledge needed for your fitness journey. If you havent been doing lat pulldowns regularly then you need to start now. The lats are expansive they originate from the mid and lower spine, the top of the pelvis, the lower ribs, and the lower scapula and insert on the front of the humerus (upper arm bone). Note: Make sure to stay looking straight head throughout the movement while you minimize the rocking or leaning to assist with the lift. If youve been performing the exercise the same way for a while, try changing your grip and feel the difference it makes. This exercise should be done in a slow controlled manner. Adjust the knee pad so your knees are bent at 90 degrees and firmly under the pad and your feet are flat on the floor. There is confusion within the fitness industry if a wide-grip lat pulldown activates the latissimus dorsi and other muscles more so than a narrow-grip. Even though the grip might be similar to the V-bar lat pulldown, in this variation your arms start out to your sides at a wider angle. This doesnt mean people are doing them right! Another interesting study on lat pulldowns and how the grip changes muscle activation was done in 2009. You can use the following types of grips then mix and match them to various exercises. In addition, this article provides findings from relevant research discussing various grip positions of the lat pulldown exercise. There are multiple possibilities of exercises if you change your grip and the attachment used. The primary function of the traps is to move the scapula and give support to the arms. Bodybuilder Chris Bumstead Workout Routine & Diet, The Best Arm Workouts for Women to Build Muscle, Arnold Press: Correct Form & Programming Tips. ", Sign up to get the latest on sales, new releases and more, 2022 SET FOR SET. Pull the bar down toward your collarbone, focusing on pulling your elbows and shoulder blades down. The high volume can help to build strength and muscle. Almost anytime you walk into a gym youll see someone doing lat pulldowns but often times the form and technique is a bit off. Using this grip position, you will transfer more tension to your lower lats. on lat pulldowns and how the grip changes muscle activation was done in 2009. Starting at the spine the lats stretch across the back and attach into the humerus. When trying to lift too much weight with lat downs form is often jeopardized. You need to get a full range of motion and stretch while doing the lat pulldown. The lat pulldown might be one of the most common exercises youll see people do in the gym. The kneeling neutral grip lat pulldown is an awesome exercise to get a full stretch in the lats. What Is The FITT Principle & How Can You Use It? Keep your elbows straight and focus on pulling the bar to your hips. Keep the volume relatively low to avoid overtraining and unnecessary muscle soreness. It also works the muscles involved in many sports, such as swimming. The Biomechanics of the Lat Pulldown: Muscles Worked, Grips, & Form, Brian Sutton, MA, MS, CSCS, NASM-CPT, CNC, CES, PES, Isometric Exercises: Examples, Benefits, and Applications, The Muscles Used in Squats - Squat Biomechanics Explained, Bench Press Targeted Muscles, Grips, and Movement Patterns, Body Types: How to Train & Diet for Your Somatotype. Voluntary Increase in Latissimus Dorsi Muscle Activity During the Lat Pull-Down Following Expert Instruction. Once you start lifting heavier weight with the lat pulldown it becomes trickier to get into starting position, especially if the weight is heavier than you are. For the sake of this post, we will cover the muscles worked when doing traditional lat pulldowns. Some speculate this exercise may even cause greater risk to the rotator cuff musculature. The wide and medium grip demonstrated more muscle activation in the lats compared with the close grip. As our motto goes - "You don't have to get ready if you stay #alwaysready! You can kneel or stand, depending on where your anchor point may be. The lat pull down is one of the most versatile back exercises that can be done. The lats are responsible for extension, adduction, horizontal abduction, and internal rotation of the arm. The wide grip lat pulldown is one of the favorite exercises of bodybuilders to hone in on working the upper area of the lats. Note: Dont use rocking momentum to pull the bar down, focus on using your lats. If you want to increase your pulling strength then you need to be doing lat pulldowns. How To Fix: The key here is to start the movement with your elbows slightly in front of you, then pull down so they are aligned directly over your hips. The advantage of using this bar is that it allows you to pull the weight through a greater range of motion. The lat pulldown is a good substitute if you have difficulty performing pullups. Journal of Strength and Conditioning Research, 28(4), 1135-1142. doi: 10.1097/JSC.000000000000023Augustsson, J., Esko, A., Thome, R., & Svantesson, U. Rhomboids: The rhomboids are made of two muscles, the rhomboid major and rhomboid minor. The lat pulldown is an open-chained exercise whereas the pull-up is a closed-chain exercise. This enhancement of shoulder extension translates to your lats having a greater capability of moving the weight. Variety is an important part of making progress in the weight room. For ideal posture, the hips and knees should be roughly at 90 angles with the feet flat and securely on the floor about hip-width apart. We put together 10 of the best lat pull down variations that will help you build an all-around beast of a back. This exercise is an excellent substitute for pullups or chinups if you have difficulty performing these exercises or if youre training to get there. The wide and medium grip demonstrated more muscle activation in the lats compared with the close grip. With that said, lat pulldowns or a variation should be added to the day or days you work back and/or pulling exercises. Its vital to use multiple exercises to fully work the lats as a whole so we believe the lat pulldown is one of the most effective methods of developing the lats. Overall, this is a great lat pull down variation that offers a full range of motion and activates the entire lats. Grasp the bar a little wider than shoulder width. Lat pull downs are one of the most effective and efficient exercises. Everyone can benefit from doing this amazing compound exercise. Sign up to get the latest on sales, new releases, killer workouts, actionable fitness content and more. Electromyography (EMG): A diagnostic technique used for assessing and recording the electrical activity produced by muscles. Comments will be approved before showing up. However, given its popularity and adaptability, its often performed incorrectly or in a way that may cause more injury than benefit. How To Fix: You can try to use chalk, work on improving your grip strength or use wrist straps/wraps. The wide grip lat pulldown will be little more difficult to do compared with the regular lat pulldown, so remember to drop the weight a little and check your ego at the door. Reach up and grasp the bar a little wider than shoulder width. Lat pulldowns are an exercise that produces numerous benefits, here are few reasons why you should be incorporating lat pulldowns into your workout programming. The lat pulldown is a great exercise to target your lats, but it also works a variety of other muscles that work together to extend and adduct your arms. The rear delt plays an important role in many pulling exercises. Resistance band lat pulldowns are a perfect option for you to get this exercise done at home if you dont have a cable machine. This is because different areas of the lats are activated more or less depending on the movement as described below: Upper Lats: Movements that involve shoulder adduction. How To Fix: To offset this awkwardness, set the knee pad at a height that will keep you in place when seated but is high enough to allow you to use it for leverage when sitting down. If youre doing lat pull downs at home then you could use resistance bands or a towel (yes you read that right). Lat pulldowns can help to alleviate this slouching by working the muscles that are responsible for keeping our shoulders back. 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. Brachialis: This muscle is an elbow flexor found in the upper arm. The levator scapulae, rhomboids and pec minor work in unison to execute the downward rotation of the scapulae. As you may have guessed, lat pulldowns are mainly targeting the latissimus dorsi but there are a number of muscles that come into play when doing lat pulldowns. In fact, one older study found that the pulldown recruited the abdominals more than the pullup did (2). A forward head posture can promote muscular tightness of several large neck muscles (i.e., sternocleidomastoid, levator scapulae, scalenes). Note: Keep your shoulders squared throughout the movement. Journal of Strength and Conditioning Research, 16(1), 129-134.Doma, K., Deakin, G., & Ness, K. (2013). Healthline Media does not provide medical advice, diagnosis, or treatment. If youre in doubt continue on to see how you can use a towel to mimic a lat pull down. It also changes the movement from a multi-joint exercise to a single-joint movement at the shoulders. Lower Lats: Movements that involve shoulder extension. This starting position leads to the upper lats, teres major and lower traps to get major activation. > Slowly return to the starting position by extending the elbows and abducting the shoulders. Our website services, content, and products are for informational purposes only. We are assuming that your end goal is hypertrophy or muscle gain with the lat pulldown. When the arm is fixed overhead, the lats pull the body toward the arm in a climbing motion. You should notice that your biceps are more active during this version. Whether you're working on mastering one or trying to improve or increase the pullups. This typically occurs when the bar is just above or touching the upper chest. The difference in muscle activation was in the close and medium grip the biceps showed more muscle activation. Make sure to squeeze at the bottom of the movement to get the most out of this motion. As the name suggests, the main function of this muscle is to lift the scapula. This muscle is found above the lats and attaches to the humerus. You wont be able to lift as much weight to overload your lats, making them grow. Keep your body tall and in a slight backward lean, just past vertical at 7080 degrees. Mix up the sets and reps along with the lat pull down variations youre doing every 1-2 mesocycles and employ progressive overload. Even though the lats is a single muscle, in fitness circles youll often hear trainers refer to the upper, middle and lower lats. There are variations in grip positions a person can use when performing the lat pulldown exercise. (2008). Wide grip lats pulldowns are great for targeting the upper lats. Follow the same cues as a traditional lat pull down except for your hand placement which will be slightly narrower than shoulder-width apart. Dont wrap your thumbs around the bar if you feel like your biceps are doing most of the work. You will be able to lift more weight when doing the V bar lat pulldown because more muscles will be activated. The difference in muscle activation was in the close and medium grip the biceps showed more muscle activation. Brachioradialis: This muscle found on the anterior of the forearm is the most superficial muscle on the radial side of the forearm. Beginners tend to engage the biceps too much when doing lat pulldowns. Levator Scapulae: This muscle sits on the back side of the neck. A strong, well-built back will make you look better and feel better, resulting in more confidence all around. This muscle flexes the forearm at the elbow and helps with gripping the bar when doing lat pull downs. This movement mimics a dumbbell pullover which will give you a complete range of motion. Electromyographic Analysis of Three Different Types of Lat Pull-Down. Its also a good adjunct to the pullup. Think of pulling your elbows and shoulder blades down and back as you bring the bar down. As confidence grows, fitness enthusiasts can begin to explore a variety of grip positions. Grip positions include a pronated narrow-grip (hands closer than shoulder-width), pronated wide-grip (hands greater than shoulder-width), a narrow neutral-grip, a wide neutral-grip, and a supinated-grip (Figure 2). Lat pushdowns are perfect for hitting the lower lats. You can even switch up your grip with the same attachment enabling you to be as efficient and effective as possible. The goal is to maximize pulling strength while keeping your shoulders safe from injury or impingement. Sports Biomechanics, 12(3), 302-313.Fernndez-De-Las-Peas, C., Cuadrado, M., & Pareja, J. This may be due to excessive external rotation of the shoulder when performing this exercise, however more research is needed to support or refute this claim. Drawing-in and abdominal bracing activates the inner unit (transverse abdominis, multifidus, pelvic floor- muscles close to the spine) and global abdominal muscles (rectus abdominis, external obliques - superficial abdominal muscles) offering greater spinal stability. Lat pulldowns are one of the best compound exercises to work the lats to exhaustion. If your end goal is to add more power and strength than you could shoot for 6-10 rep range. The lat pulldown is an exercise where you can change up the grip youre using in order to target various muscles. Also known as a lengthening contraction and as the negative during resistance training exercises.Concentric Muscle Contraction: When a muscle exerts force while shortening. Examining the different research findings, it may be slightly advantageous to use a medium or wide pronated grip to activate and strengthen the latissimus dorsi. In addition, youll want to decrease the weight to allow for a greater range of motion. No excuses! Overhand Grip (pronated) or Underhand Grip (Supinated) Lat Pulldowns: The overhand grip is when your palms face away from you, thus working the upper lats more compared with using an underhand grip. Start with a standard pronated grip of the bar approximately shoulder-width. Slowly return the bar to overhead. The authors suggest using a variety of grip positions that are specific to a persons needs and goals. While there are fewer studies investigating the lat pulldown compared to more popular exercises such as the squat or bench press, there is ample evidence describing its effectiveness for targeting many muscles of the back and arms (Lusk et al., 2010; Synder & Leech, 2009; Sperandei et al., 2009; Signorile, Zink, & Szwed, 2002). Here are the best fitness trackers of 2022. (2014). Improve Posture: A common problem that plagues society today is the hunched over look from sitting at a desk all day looking at the computer or having our head buried in our mobile phones. We believe the key to unlocking your genetic potential is variety. This study looked at how the lats, biceps and middle traps were affected using four different grips; close-supinated, close-pronated, wide-supinated and wide-pronated. ), Starting in a Y shape position, keep your back straight and chest up with your arms fully extended, Draw your shoulder down and back together then start to pull do through your elbows until the bar reaches your upper chest and your elbows are at your sides, Attach V-bar to the cable pulley then get into position, Reach up with both hands to grab the V bar with a neutral grip, Start with your arms fully extended then lean back slightly while pulling down through your elbows until your hands are at your upper chest, Slowly return to starting position with arms fully extended, Set up the D-handles/stirrups at a height so when youre kneeling your arms will be fully extended, Get into position in the center of the cable machine then reach up and grab both handles using a neutral grip, Keeping your core engaged, pull your elbows down and in towards your sides until your hands are close to your shoulders, Squeeze your lats at the bottom of the movement then slowly return to starting position, Attach a bar to the cable pulley then get into seated position, Reach up and grab the bar with both hands using an underhand grip at just narrower than shoulder width apart, Start with your arms fully extended and your shoulder blades down and back, Pull down through your elbows while keeping them tucked until theyre in line with your torso, Get into position on the seat with your legs locked in place, Reach up to grab the handle with one hand using a neutral grip while your inactive hand is on the knee pad to stabilize you, Keeping your back straight and core tight, pull down through your elbow until your fist is at upper chest level, squeeze your lats at the bottom, Slowly return to starting position where your arm is fully extended, Set up the D-handles on the both cable towers around head level, Reach up and across your body to grab each handle using a semi-neutral grip, Standing in the center of the cables, start with your arms above your head with your wrists crossed, making an X shape, Pull down and back through your elbows until your hands are by your shoulders and your elbows at your sides, Squeeze your shoulder blades at the bottom of the movement holding for 1 -2 seconds, Slowly reverse the motion back to starting position, This exercise is also commonly referred to as the, Attach a bar to the cable pulley higher than head height, Reach up to grab the bar with both hands using an overhand grip at shoulder width apart, Start with your arms fully extended and your hands at chin level, With your elbows slightly bent (not moving) and shoulder blades depressed, slowly push down on the bar towards your upper thighs by contracting your lats, Grab the band with both hands using a neutral grip (sit down or kneel if anchor point too low), Starting with your arms fully extended pulldown through your elbows until your hands are at your upper chest, Grab a towel that has a length longer than your shoulder width, Get onto your knees then raise the towel over your head with your hands using an overhand grip just wider than shoulder-width apart, Keeping your back straight and core engaged, squeeze the towel then pull down through your elbows until your hands are at your upper chest, Hold briefly at the bottom while you squeeze your lats, You should try to hit one variation of the lat pulldown at least, We believe the key to unlocking your genetic potential is variety.