![]() Lat pulldowns: 3 sets of 10–12 reps to give your lats some extra love.Chin-ups: 4 sets of 6–8 reps to work the upper back and biceps.Your workout sheet probably looks like this: Plus, lat pulldowns are often used as an assistance lift for the chin-up. The thing is, the minimum weight you can use is your body weight, so it can become hard to venture into higher rep ranges, especially if you’re still relatively new to lifting weights. In fact, if anything, chin-ups and pull-ups are better than lat pulldowns for building muscle in our biceps and upper back. That gives you a near-perfect alternative to the lat pulldown. If you’ve got a barbell home gym, chances are you’ve got a squat rack with a chin-up bar. ![]() Lat Pulldown Alternative with a Barbell Home Gym So, ideally, we’d find a substitute that works our arms and upper back, but the main thing we’re looking for is an exercise that works your lats hard through a large range of motion. ![]() The strength curve isn’t ideal since the lift is easiest where our lats are strongest (in a deep stretch), but it still works them hard through a full range of motion. It starts with your lats in a deep stretch, works them through a full range of motion, and our strength limits our performance. What that lat pulldown is best at, though, is bulking up your lats. It will even work the long head of your triceps a little bit, since they help to pull your elbows closer to your body. It’s a lat lift, hence the name: the lat pulldown.Įven so, as much as the lat pulldown works our lats, it’s still a compound lift, and it still works a wide variety of other muscles, ranging from your rear delts to your abs to your forearms. When you use an overhand grip, it prevents your biceps from fully engaging, and when you use a wider grip, it emphasizes your lats over your other upper-back muscles. Lat pulldowns are often done with a wider, overhand grip. More like the grip you’d use when doing pull-ups. The more popular way of doing lat pulldowns is with a wider, overhand grip, though. It’s a bigger lift that works both your biceps and upper back. If you use an underhand, shoulder-width grip, it’s similar to a chin-up. There are a couple of different ways of doing lat pulldowns. Lat Pulldown Alternative with a Dumbbell Home Gym.Lat Pulldown Alternative with a Barbell Home Gym.What Muscles Does the Lat Pulldown Work?.If you enjoyed today’s episode, make sure you subscribe to my Live Lean TV YouTube channel as we upload new episodes every Monday and Thursday. Subscribe To My FREE Live Lean TV Health, Fitness, & Nutrition YouTube Channel For More Videos: If you haven’t downloaded it yet, do it here. So many of you have already download the starter guide for free and are loving the results. ![]() This is the type of premium content our inner circle members at receive every single month. It also includes a FREE 4-week Hot Body Workout program. This guide takes away all the confusion with your diet and workouts as it gives you the exact meal plan, video cooking lessons, and grocery lists you need to Live Lean without being a slave in the kitchen. If not, click here to go download it now. Give it a try! Have You Downloaded our FREE New Ultimate Live Lean Starter Guide Yet? To chisel your chest, check out our The 4 Minute Fitness Challenge That Chisels Your Chest video. Check The 4 Minute Fitness Challenge That Chisels Your Chest Under control, slowly reverse the movement back to the starting position, keeping tension on your lat muscles throughout the range of motion.ĥ. Bend at your torso at approximately a 30 degree angle, then while maintaining a strong core, initiate the movement by engaging your lat muscles and pulling the bar down with straight arms until they reach your thighs.Ĥ. Step 1-2 feet back from the cable machine to allow your arms to be fully extended.ģ. Set the pulley to a high position and attach a bar that allows you to grip it with an overhand grip, just outside shoulder width.Ģ. To perform Standing Straight Arm Cable Pullover:ġ. Watch the Standing Straight Bar Cable Pulldown: exercise demonstration video above. The Standing Straight Bar Cable Pullover is a great exercise using the cable machine to target the lat muscles in the back. Standing Straight Bar Cable Pullover Targeted Muscles: Live Lean Nation, on today’s exercise demonstration, I’m showing you how to do standing straight bar cable pullover. How To Do A Standing Straight Bar Cable Pullover: ![]()
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