A popular machine in gyms around the world, the lat pulldown is used to strengthen your back muscles. Here are 8 lat pulldown mistakes you need to be aware of and fix if you are doing them.
The lat pulldown exercise primarily targets the latissimus dorsi muscles of the back, which are the large muscles that run from the mid-back to the sides of the ribcage. Here are some of the benefits of doing the lat pulldown exercise:
- Strengthening the back muscles: The lat pulldown exercise helps to strengthen the back muscles, including the latissimus dorsi, trapezius, and rhomboids, which are important for maintaining good posture and preventing back pain.
- Improved upper body strength: By working the large muscle groups of the back and arms, the lat pulldown exercise can help to improve overall upper body strength.
- Increased muscle definition: Regularly performing lat pulldowns can help to increase muscle definition in the back and arms.
- Improved grip strength: The lat pulldown exercise requires a strong grip to hold onto the bar, which can help to improve grip strength over time.
- Versatility: The lat pulldown machine can be adjusted to perform a variety of exercises targeting different muscle groups, making it a versatile piece of equipment in any gym routine.
Overall, the lat pulldown exercise is an effective way to strengthen and tone the back muscles, improve upper body strength, and increase overall muscle definition.
Dr. Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, made a video going through 8 lat pulldown mistakes and how to fix them. Check it out.
If you don’t know how to properly use the lat machine pulldown, or would like to know the benefits of this exercise, click here.
Lat Pulldown Mistakes
1. Not Pulling The Bar Low Enough
Use the full range of motion and not only the top part of it. Probably you are using too much weight if you cannot pull the bar all the way down.
2. Not Doing the Top Portion of the Exercise
The opposite of lat pulldown mistakes number 1. To grow your back properly with this exercise, you need to have your back stretched.
3. There Is No Magic Grip
Wide or narrow grip?
Do your lats feel the tension? Do you feel the burn on your upper back? Are you a little bit sore the day after?
If the answer is yes to these questions, you are doing the right grip. Whatever is comfortable for you and gets your lats working, that is the right grip.
4. Too Much Momentum
It is ok to use a little bit of momentum to perform the exercise, but too much will take away the tension from your upper back and put on your glutes and lower back.
5. Too Much Strictness
If you try to stay upright the entire time, being too strict about how you sit. You don’t need to be artificially upright but can lean back a little bit so the bar, when it comes down to your chest, does not hit you in the nose.
6. Too Much or Not Enough Elbow Bending
As long as you are doing the full range of motion, it doesn’t matter if you finish a rep with straight-up arms or not. As long as you feel the lats working, you are on the right path.
7. Going Too Heavy
What you don’t want to do is use a weight that is so heavy that you have trouble with the technique or you don’t feel the lat pulldown.
“Lat pulldowns, for most people, are not the best exercise for the 5 to 10 rep range. That’s best for pull-ups,” Mike Israetel says. “If you’re not strong enough for pull-ups, for assisted pull-ups.” The best range would be 10-20 or 20-30 for lat pulldowns.
8. Letting Grip Becoming a Limiting Factor
The lat pulldown machine is not to be used to train your grip. If you are letting go of the bar because of the grip, and not because your lats are exhausted, you can use chalk.
Or use a grip that could also help you not make the last of the lat pulldown mistakes.
Check out more back exercises content.
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Working out your back muscles offers numerous benefits for overall health, fitness, and posture. Here are some of the key benefits of back muscle workouts:
- Improved Posture: Strengthening your back muscles can help improve your posture by providing support for the spine and reducing the risk of slouching and hunching.
- Increased Strength: A strong back can help you perform everyday tasks more easily, such as lifting and carrying heavy objects.
- Reduced Risk of Injury: A strong back can help reduce the risk of back pain and injuries by improving spinal stability and reducing the load on the lower back.
- Improved Athletic Performance: A strong back is essential for many athletic activities such as running, swimming, rowing, and weightlifting.
- Enhanced Aesthetics: A well-defined back can improve overall body composition and help create a more aesthetically pleasing physique.
- Better Breathing: Strengthening the muscles between the ribs and back can improve breathing patterns and lung capacity.
Overall, working out your back muscles is an important component of any well-rounded fitness program, offering numerous benefits for both physical health and aesthetics.
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Should You Work Your Back Muscles Every Day?
No, you should not work out your back muscles every day. Like any other muscle group, the back muscles need time to rest and recover between workouts. Overworking them can lead to muscle strain, injury, and fatigue, which can negatively impact your overall fitness goals.
It is generally recommended to give your back muscles at least 48 hours of rest between workouts, allowing for adequate recovery time. Depending on your fitness level, goals, and overall workout routine, you may choose to train your back muscles 2-3 times a week, or even less frequently. It’s also important to vary your exercises and focus on different areas of your back to ensure that you are working all of the muscles effectively and avoiding overuse injuries.
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- Lat pulldow: ŞULE MAKAROĞLU on Unsplash
- Back Muscles: Pikx By Panther on Pexels
- lat pulldown: FitNish Media on Unsplash