You know it’s not the only thing that will give you wings, so do lat pulldowns. Here, we go into ten of the best lat pulldown variations to add muscle and strength to this impressive muscle.
Whether you’re new to the gym or a seasoned lifter, this variation targets your latissimus dorsi—known as the “lats”—to improve strength, improve fitness, and increase performance in and out of the gym. This list will explore why these lat pulldown exercises make the cut and how they can be incorporated into your workout for benefits.
Ready to sculpt a more muscular, more defined back? Here are 10 different ways to blast your back with pull-ups.
Anatomy and Function of the Latissimus Dorsi Muscle
The lats are the broadest muscles in your back, extending from the lower spine to the sides of the ribs and attaching to the upper arm bone (humerus). This fan-shaped muscle powers several parts of the body, and is responsible for the following functions:
Insert, rotate, and extend the shoulder
This movement occurs whenever you pull something towards you or lower your arm from a high position on the arm.
Stability of the spine
Engaging your lats provides stability to your spine. It supports your core and stabilizes your back during heavy lifting such as deadlifts, squats, or daily activities.
Better posture
Strong lats contribute to better posture by keeping the back straight and shoulders back.
Understanding the anatomy and function of the lats isn’t just about getting them right; it’s about recognizing their important role in your health and fitness. Strengthening the lats is more than just good; it’s about building muscle that gives you the strength to get in and out of the gym. And here are ten exercises that do just that.
Benefits of Lat Pulldown Variations
The ten lat pull variations selected here are the cornerstones of effective back training. Here’s why I chose them:
Range and Range of Motion
These ten variations include a wide range of motion, ensuring that the lats work at multiple angles and different lengths of muscle contraction. This variety helps stimulate muscle growth and prevent plateaus.
Regression and Progress
These exercises are rated for beginners and advanced lifters. The knee-length and half-length variation may seem easy to the naked eye, but wait until you do it.
Power of Operation
Apart from beauty, this variation improves strength, translating into better performance in sports and daily activities. They improve your traction and stability, which is important in and out of the gym.
Top 10 Lat Pulldown Variations
Okay, enough talking. Let’s get down to the action. Here are ten of the best lat pulldown variations to increase the strength and size of your back for better flexibility appeal. This variation of the lat pulldown is best done as a form of exercise, so two to four sets of 8-15 reps work well.
1. Wide-Grip Lat Pulldown
- How to Do It:
- Sit at the lat pulldown machine and grasp the bar with a wide grip.
- Lean slightly back and pull the bar down towards your upper chest.
- Squeeze your shoulder blades together at the bottom of the movement.
- Slowly return to the starting position.
2. Close-Grip Lat Pulldown
- How to Do It:
- Use a V-bar or close-grip attachment.
- Sit down and grasp the handle with your palms facing each other.
- Pull the handle down to your chest while keeping your elbows close to your body.
- Return slowly to the starting position.
3. Reverse-Grip Lat Pulldown
- How to Do It:
- Use a straight bar and grasp it with an underhand grip (palms facing you).
- Pull the bar down towards your upper chest.
- Squeeze your shoulder blades together and then slowly return to the starting position.
4. Single-Arm Lat Pulldown
- How to Do It:
- Attach a single handle to the cable machine.
- Sit down and grasp the handle with one hand.
- Pull the handle down towards your shoulder, focusing on using your lat muscle.
- Repeat on the other side.
5. Behind-the-Neck Lat Pulldown
- How to Do It:
- Sit at the machine and use a wide grip on the bar.
- Pull the bar down behind your neck.
- Make sure to use lighter weights to avoid shoulder strain.
- Slowly return to the starting position.
6. Neutral-Grip Lat Pulldown
- How to Do It:
- Use a neutral-grip attachment.
- Sit down and grasp the handles with your palms facing each other.
- Pull the handles down to your chest.
- Squeeze your shoulder blades together and then return to the starting position.
7. Straight-Arm Lat Pulldown
- How to Do It:
- Stand in front of the cable machine with a straight bar attached.
- With your arms straight, pull the bar down towards your thighs.
- Focus on using your lats and keeping your arms straight throughout the movement.
- Return to the starting position.
8. Wide-Grip Lat Pulldown with a Pause
- How to Do It:
- Perform a standard wide-grip lat pulldown.
- Pause at the bottom of the movement for 2-3 seconds while squeezing your shoulder blades together.
- Slowly return to the starting position.
9. Close-Grip Lat Pulldown with Isometric Hold
- How to Do It:
- Use a V-bar or close-grip attachment.
- Pull the handle down to your chest.
- Hold the position for 3-5 seconds, squeezing your lats.
- Return slowly to the starting position.
10. Kneeling Lat Pulldown
- How to Do It:
- Attach a straight bar to the cable machine.
- Kneel down in front of the machine.
- Pull the bar down to your chest, maintaining a strong core.
- Squeeze your shoulder blades together and then return to the starting position.
Incorporating these lat pulldown variations into your workout routine can help you build a stronger, more defined back. Adjust the variations based on your fitness level and goals to keep your workouts challenging and effective.