M. Stand up straight with both hands on hips, with feet a hip-width apart. Traditional lat training revolves around pullups, machines, and pulldown variations. If you struggle with pull-ups, this is a great alternative. The final lat pulldown on our list is the single arm lat pulldown using a cable crossover machine. Price Range: $15 - $40. 3. The lat pulldown is a multi-joint exercise that targets many back, shoulder, and arm muscles. WORKOUT 6: BACK, TRAPS, BICEPS EXERCISE Lat Pulldown Behind-the-Neck Pulldown Rope Straight-Arm Pulldown Dumbbell Shrug EZ-Bar Cable Curl Incline Dumbbell Curl Dumbbell Hammer Curl Dumbbell Reverse Wrist Curl REPS 2-5 2-5 2-5 2-5 2-5 4-5 4-5 *On the last set do a cardio accelerated rest-pause dropset Next up is the reverse grip lat pulldown, which targets your back and biceps. Most people arent strong enough to do many chin-ups or pull-ups with their own body weight, which is why I normally recommend lat pulldowns instead. To be more specific, each arm should be 30 to 45 degrees from your body, but no more than a 45-degree angle. 6. However, dumbbells offer a great range of exercises to train the lats as well, which is beneficial for anyone training in a home gym or a gym with limited equipment. You can also browse the alternative listing of tests under categories of fitness which you may find easier to locate specific types of tests, (Straight) Arm Hang hanging from an overhead bar with straight arms for as long as possible. Supine Lat; Standing Side Reach; Lat Pulldown 1RM Test one-repetition max test using the lat pulldown exercise. Wide Grip Lat Pull Downs 4 sets of 12; V-Grip Lat Pull Downs 4 sets of 10; Reverse Grip Lat Pull Downs 4 sets of 8 (straight bar) 4 sets of 8; Bent over rear delt flyes 310; Saturday Abs. You can really get a good stretch in the lats with this one plus work the lower lats more. The lat pulldown is a multi-joint movement that mainly trains the back, shoulders and biceps muscles by simulating a pull/chin-up using a bar connected to a weight-stack by cable and pulleys. Maintain this position before pushing back up using your legs. And instead of bending your knees at the bottom, you keep them fairly straight. Exercise 2: Reverse Grip Lat Pulldown Sets 3 Reps 10-15 Rest 2 minutes. K. Maintain this position for 30 seconds. STRAIGHT ARM PUSHDOWN. Not monitored 24/7. As you saw above, we also need to find exercises that hit all the other muscles in the back including the traps, the low back, the rotator cuff muscles and the teres major. This is a great unilateral exercise that works the lats and other muscles involved in pull ups. A vg. By doing single arm exercises like this youll be able to notice if theres any weakness on one side vs the other. Perform three sets of 10 to 12 repetitions on each arm. The Romanian deadlift is like the conventional deadlift, except that instead of starting from the floor, you start from a standing position.And instead of lowering the barbell all the way down to the floor, you lower it until your hamstrings are fully stretched. This changes the lift in a few I. Keep up with City news, services, programs, events and more. One Arm Seated High Row. The straight-arm pulldown, which requires keeping your elbows nearly fully extended the entire time (usually done standing), hits the muscles on the back of the upper arm, Lat pulldowns are a great alternative to pull-ups if you are still building up your strength. Official City of Calgary local government Twitter account. Neutral Grip; Parallel Close Grip Pull-up; Pull-up. Straight Back; Seated Wide Grip Row. Straight Back; Twisting; Seated High Row. Alternating; Seated Row. J. Underhand Pulldown. Fat Loss. The Lat Pulldown, Barbell Rows, and Body Weight Pull-Ups are perfect for targeting the latissimus dorsi. Single Arm Cable Crossover Lat Pulldown. Compared to exercises like the lat pulldown and seated cable row, the unique torso angle used during the straight-arm lat pulldown creates a longer range of motion for more time under tension. Lat Pulldown 1RM Test one-repetition max test using the lat pulldown exercise. You can also browse the alternative listing of tests under categories of fitness which you may find easier to locate specific types of tests, (Straight) Arm Hang hanging from an overhead bar with straight arms for as long as possible. For this one, you are positioning your body so your working sides shoulder is in line with the pulley. Press the barbell straight forward until your arm(s) are fully extended. 5. Back/hamstrings/calves: Barbell row, lat pulldown, straight-legged deadlift, calf raise; Shoulders/arms/abs: Military press, lateral raise, EZ bar curl, OH extension, Bosu crunch; 3 Day Workout Split Full Body. Next up, you have the Straight Arm Pushdown, which is fantastic for hitting the lats. Single Arm Lat Pulldown. L. Bend until your upper thighs are parallel to the floor. Look straight ahead and pull your body upwards towards the bar. Benefits of the Lat Pulldown . Straight-arm lat pulldown. Stand straight with your feet a considerable distance apart and toes turned out slightly. The straight arm pulldown is a fantastic back isolation movement that provides a nice stretch at the top. alternative machine; Alternating; Weighted Chin-up. This will make the movement based on shoulder extension, and thus work your lower lats more. Lat-focused training only works a fraction of the muscles that comprise the back and doesnt begin to take advantage of the complete strength of the back. 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