![]() The unilateral element of this exercise makes it useful for improving any imbalances you may have between your left and right side. The single-arm machine row is best used if you want to incorporate a bit more engagement with your upper and lower trapezius muscle fibers too. The design of the machine row allows you to train your entire upper back, but performing it one arm at a time can help you zone in specifically on your lats for targeted growth. ![]() The single-arm machine row is a great alternative to the lat pulldown, provided you have a usable machine in your gym. May afford a greater range of motion than you’d get with the standard pulldown.Allows you to target and correct muscular imbalances.Benefits of the Single-Arm Cable Pulldown Slowly return the cable handle back up to the top and repeat for the desired number of repetitions. Pull the cable handle down, leading with your elbows down toward the side of your hip. Video can’t be loaded because JavaScript is disabled: A More Effective Lat Pulldown Variation () Hold onto the cable handle and keep your back flat with your abs tight. You can either sit facing into the machine or face sideways with the active arm on the outside of the machine. How to Do ItĪttach a single-handle cable attachment to the top of a lat pulldown machine. It is also good for improving shoulder stability, making it particularly useful for athletes like Olympic lifters who often train and compete in overhead-based movements. ![]() The single-arm cable pulldown is best used when you are looking to ensure that each side of your back is trained equally. You can perform this movement seated in a traditional lat pulldown machine, provided you have the right handle. The single-arm cable pulldown is a great variation that trains one side of your back at a time. The chest pad prevents you from using momentum to “cheat” the exercise.Provides extra support to ensure you maintain proper technique.Pull the handles down and back until your elbows are aligned with your torso. Sit “backwards” on the bench such that you can grab the cable handles. Set an adjustable bench to an upright position and move it in front of a cable attachment, with the column handle fixed just above the height of the top of your bench. Video can’t be loaded because JavaScript is disabled: How To: Chest Supported Lat Pulldown (Build Lower Lats) () You should use the chest-supported pulldown if you are someone who either cheats in the lat pulldown by swinging your torso, if you overextend your lower back, or even if you have trouble establishing a mind-muscle connection with your upper back. You will need to use the combination of a lat pulldown or cable machine as well as a weight bench that can be set up to an upright position. The chest-supported pulldown is a better variation to the traditional lat pulldown. With versatility in mind, here are the 10 best lat pulldown alternatives that you can try out instead. ![]() The lat pulldown can increase muscular strength or hypertrophy in the biceps, lats and rear delts, true enough - but there are much better lat pulldown alternatives out there that can hit the lats in a better or different way. Whether you use it to train for strength or muscle mass, if your gym has a lat pulldown station (and it probably does), you’ve probably at least dabbled in it before. The lat pulldown is one of the most staple back exercises most people have in their workout routines.
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