🔥COMPLETE BACK WORKOUT – BUILD YOUR BACK
While many lifters are dreaming of sculpting an impressive back back, it seems that most of them are relying on only one or two popular exercises for this goal, and only a few are ready to dial in the work required to build a truly powerful V taper.
Which brings us to the lat pull-down, a highly effective exercise that primarily targets the latissiums dorsi, the large fan-shaped muscle that makes up a big portion of your back, the lower and middle trapezius, the rhomboids and the serratus, while also engaging the elbow flexors, biceps and brachialis as supporting muscles; and is therefore an invaluable tool when it comes to building your back to bigger and better proportions. In this article we’ll present 5 lat pull-down variations that you should include in your back program for best overall lat development.
💥 Ready to give it a go? Here’s how to do it right:
- Load the sleeve of a barbell into the cylinder of a landmine unit. Then go at the opposite end of the bar and load its sleeve with weight.
- Stand with feet shoulder-width apart and bend at the hips. Bend your knees as needed until you can grasp the sleeve, maintaining a flat lower back. Place both your hands underneath the bar, one in front of the other and create tension in your lats by squishing your armpits.
- If you notice that you can’t keep your back flat, reduce the distance between yourself and the weight a little bit.
- Take a deep breath, twist your feet outward and drive your heels through the floor, then extend your hips and lift the bar up.
🔥 UNDERHAND GRIP LAT PULLDOWNS
If your primary objective is increasing your back’s width, go for wide-grip lat pull-downs, as they better stimulate the teres major and upper-lat fibers, in addition to working the biceps, forearms, triceps, rotator cuff muscles and posterior deltoids. Still, avoid taking an excessively wide grip as this will reduce the range of motion and increase susceptibility to injury. One of the greatest benefits of this variation is increased pull-up strength. Make sure to squeeze and retract your shoulder blades for maximum muscle activation, and avoid relying on momentum to do your muscle’s work.
🔥 HAMMER STRENGTH MACHINE ROWS
- Main muscles: The broadest muscles
- Secondary muscles: Posterior bundle of deltoid muscle, Trapezium
- Equipment: simulator
- Type of mechanics: Insulation
- Level: Easy
- Action: Traction
💥 EXECUTING HAMMER STRENGTH MACHINE ROWS
- Sit on the simulator and press the upper part of the bench with your breast. Adjust the seat height as necessary. Grasp the handles. This is the starting position.
- As you exhale, pull the arms to the outside of the pectoral muscles. Hands try to keep closer to the torso.
- After a short pause, return to the starting position while stretching to the maximum.
In this exercise, you can use three types of grip. Straight grip loads the upper part of the broadest muscles stronger. Neutral grip carries the load on the middle part of the broadest muscles. A reverse grip uses only the lower part of the broadest.