Top 4 Lat Pull Down Exercises For A Defined Back

Top 4 Lat Pull Down Exercises For A Defined Back

While many athletes want an impressive back, it seems that most rely only on one or two popular exercises to achieve this feat. Only a few are ready to do the work necessary to build a powerful screw filter.

The lat pulldown is a very effective exercise that mainly targets latissiums dorsi. This is the large fan-shaped muscle that makes up a large part of your back. It also targets the lower and middle trapezius, rhomboids and serratus.

The flexors of the elbow, biceps, and brachialis are also mobilized to support the muscles and are a valuable tool for strengthening the back and giving it greater proportions. Here are 4 variations that you should include in your back workout for better overall development.

1. Wide handle to pull down

If your main goal is to increase the width of your back, opt for a wide grip. They stimulate better the major and superior lateral fibers, as well as the biceps, the forearms, the triceps, the rotator cuff muscles, and the posterior deltoids.

However, avoid taking an excessively large catch as this will reduce the range of motion and increase vulnerability to injury. One of the main advantages of this variation is increased tensile strength. Be sure to squeeze and retract your shoulder blades for maximum muscle activation, and do not rely on the momentum to work your muscles.

2. Behind-the-Neck Lat Pull-Down

This variant can exert excessive stress on the shoulders of people with inflexible scapular girdles. For many others, it can be the best back builder in their routine. The range of motion will allow for greater overall contraction and greater gains, provided you keep fit and start with lighter weight.

If you do not have shoulder mobility issues and are looking for flexibility that will give you the most for your back.

3. V-Bar Pull-Down

The V-shaped drawbar will help you emphasize the center of your back while working your lats. The training of these muscles will support the trunk movements, improve your stability and your performance in all your sports activities.

Gently pull the weight down until it is almost the same level as the middle of the chest, focusing on the contraction of the back muscles. Bend a little further back than usual to better engage the lattice and complete the full range of motion. Also, strive for a full stretch at the top of the movement.

4. Pull down in the width direction

This variant is ideal for the construction of thick low bass up to size. Take a tight grip, a sneaky handle on a sidebar attached to the high pulley of a pull station down and keep your chest bent up and down arched back as you pull the bar up to your chest. Keep in mind that the closer your hands are, the more you'll be involved with the muscles in the center of your back.

The inverted handles stimulate the development of the lats by improving the freedom of movement of the shoulder and scapula joints while increasing the stability of the shoulder by engaging traps and biceps.

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