You want some alternative exercises that work the same muscles as the lat pulldown, but can be done without a cable machine and weight stack. Maybe all you have is a barbell, adjustable bench, a pair of dumbbells, a pull-up bar, some elastic resistance bands and your own bodyweight. Lat Pulldown Alternatives at HomeĬhances are you’re looking for some alternative exercises to the lat pulldown because you’re training in a home gym with limited equipment. Overall, when you do the lat pulldown exercise with an overhand grip (palms facing forward), the lats tend to work a little harder compared to pulldowns done with a hammer-type grip (palms facing each other) or underhand grip, with some research showing no major difference in lat activity whether the grip is narrow, medium, or wide. There are lots of different ways to do the lat pulldown, from the wide-grip lat pull-down to the single-arm lat pulldown to the reverse grip lat pulldown, all of which hit the back from a slightly different angle.Īlthough the same upper body muscle groups are being worked during the various lat pulldown variations, certain upper back muscles are going to be more or less involved depending on which of the alternative grips you use. You can include the lat pulldown in an upper body workout as part of an upper/lower split, or a pull workout that forms part of a push/pull split. The muscles in your forearms are also involved in the lat pulldown, and it will require a certain level of grip strength to perform. Posterior deltoid (also known as the rear delts).Elbow flexors (biceps, brachialis, brachioradialis).Rhomboids (muscles that sit underneath the traps connecting the spine to the shoulder blade).
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