Rowing movements typically target the rhomboids and trapezius more, as such it can take a couple of sets to figure out your ideal execution to target the lats.
Stop in line with your torso and slowly keep control of the eccentric. Pull the elbows back and down as close to your side as you can – almost dragging your elbows against you. Set the chest support against your lower chest or set up with a vertical or slightly forward torso lean. Pick a machine or attachment with a grip shoulder width apart or narrower – a neutral or underhand grip is preferable. The more lat engagement, the more specific it will be to a lat pulldown. These keep me stable and consistent with my torso position which makes it far easier to focus on how I am executing the movement to target my lats. While any narrow grip row machine can be used, I personally love a chest supported row. Related Article: Interested in getting the most out of your back training? Read our article Are Rows & Pull-Ups Enough For Back And Biceps? Lat Pulldown Alternatives With Machines 1. 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. 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 lat pulldown alternative needs to achieve one or both of the following: #Db lat pullover how to#
In this article, I will discuss what makes a good lat pulldown alternative, how to perform each of these movements, and share some of my tips on how to make them more effective in your program. These alternatives come from a range of machine, dumbbell, cable, band, and at home variations. The 13 best lat pulldown alternatives are: Whether you are no longer making progress, are at a gym without a lat pulldown, or are stuck training at home, there’s alternatives for you. However, if you have had them in your program for a while then maybe they have gotten boring, or your progress is stalling. The lat pulldown is one of my favourite machines to train my back.
0 kommentar(er)
