![]() Performing the lat pulldown with a full range of motion, where you get a deep stretch in the muscles during each rep, will maximize your gains. It can also lightly activate the long head of the triceps, as these muscles are required to pull your elbows into the sides of your body. This compound exercise also targets your traps, rhomboids, rear delts, biceps, forearms, and even your core. However, it’s not just the lats that get a good workout when you do lat pulldowns in your workouts. The lat pulldown targets the muscles in the latissimus dorsi muscles (the lats, hence the name ‘lat pulldown’). Related Article: Interested in getting the most out of your back training? Read our article Are Rows & Pull-Ups Enough For Back And Biceps? Muscles Worked in the Lat Pulldown ![]() 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 is traveling in a straight up and down movement pattern), you should aim to drive the elbows straight down while keeping as upright as possible.
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