The Lat Pulldown Machine and an Alternative Lat Pulldown Exercise

If you have ever stepped into a gym, you will have seen a lat pulldown machine. This piece of equipment is designed to target the latissimus dorsi muscles on the sides of the back.  Typically they are outfitted with a wide, slightly bent, bar which is used to pull down the weights attached at the end of a cable.  Effective and adaptable, this is a gym basic and serious body builders would not consider neglecting it in their workout regimen.

Traditional Machine-Based Pull down

To complete a standard pulldown, you adjust the weight plates to your level, making sure the long bar is attached to the cable and the thigh pads are at a comfortable height.  Sitting down, you reach up and grasp the bar, palms outwards, and then smoothly pull the bar down with both hands so that it reaches the upper chest.  Wait a moment and then reverse the motion so that the bar returns nearly to the original position.

Repeat the pull down the desired number of times.

Adaptations for this exercise include a wide grip or a close grip as well as a reverse grip.  Each variation achieves a different purpose.  Changing the width of the grip works different fibers whereas a reversed grip is more likely to increase bulk.

Alternatives

For a variety of reasons, the lat pulldown may not be suitable for every individual.  Those who are unable to reach above their heads, for example, may find that a traditional lat pulldown to be painful and counterproductive.

If you are capable of lifting your weight with your arms, then chin ups and pull ups are great substitutes.    The difference between these two exercises is that with chin ups, the palms are facing you while in pull ups, they are facing away.  Pull ups work the back muscles more.

A second alternative is that of the dumbbell/barbell row.  With legs shoulder width apart, bend over and reach down so as to grasp a pair of dumbbells or a barbell.  Lift towards the chest smoothly.  Reverse the action and repeat.  This works most of the same muscles as the pulldown machine.

Working the muscles in some form is better than neglecting them completely. Since the lat pulldown machine requires the full extension of the arms, it may not be the right equipment for everyone.  If you really want to get an adequate workout, it is highly recommended that you use the Isolator™.  With this exercise tool, you can specifically target the muscles you want and need to work while bypassing those that need to rest and recover.  This makes rebounding from an injury a much quicker process while still allowing you to work muscles that are healthy and injury free.  Plus, you can use it on any exercise machine in the gym, even the lat pulldown machine.

Tags: isolator fitness, lat pull downs, lat pulldown machine, lat pulldown machines, lat pulldowns