Pulldown Exercises
Today we're going to focus on your back muscles, and more specifically, your lats. A strong back will lead to good posture and a balanced body. What's the best pulldown exercise for your lats? We break down the science and discuss 3 very good pulldown exercises and 1 NOT so good pulldown exercise. Click the image below to watch the exercise demos. Or, keep reading to learn more about pulldown exercises.
#1 Wide Anterior Pulls
The wide-grip lat pulldown is probably the most popular pulldown exercise; but, it is also the most effective. A study by Signorile et al. (2002) confirmed that of all 4 exercises in the study, this exercise recruited the latissimus dorsi more than the others. Moreover, this exercise also recruited the teres major more than the other 3 exercises, so wide grip lat pulldowns should definitely be in your exercise routine for back day!
Pull-ups
Don't have access to a pulldown machine? A similar exercise would be wide grip pull-ups (pictured below). Both of these exerises really target your lats.
Can't do pull-ups or want to improve your pull-up strength? We've created a video to help you conquer your first pull-up. Click the image below to watch exerise demos that will improve your pull-up strength.
Pulldown Techniques
Choose a weight you can comfortably lift 10 to 15 reps. Pull your arms straight down my contracting your lats. Keep your lats contracted on the way up. If you extend too far up, your lats become disengaged and your arms will start to take over. If you have ever completed a set of lat pulldowns and your arms are more tired than your lats, then you are going too high. Keep the movement short and keep the lats engaged.
And, if you need help with your exercise technique or your exercise plan, click the image below to contact a PFTA certified personal trainer.
#2 Close-grip Pulldowns
According to the same study, the close-grip pulldowns (pictured below) is #2 in lat recruitment. But, interestingly enough, it is the best of the 4 exercises when it comes to the recruitment of the pectoralis major and the posterior deltoid. On the other hand, it is last in teres major recruitment. I like this exercise on back days, and especially as a transition exercise between back and chest exercises. And don't forget to eat your protein. Click this link to read more about Your Protein Needs.
Also, the neutral grip above is very similar to the grip used on the seated row. The seated row is another great exercise for your lats, traps, and rear deltoids. Click the image below to watch exercise demonstrations for different types of rows. Or click this link to read more tips and techniques of the seated row.
#3 Supinated Pulldowns
Supinated grip pulldowns (pictured below) are also known as underhand grip pulldowns. According to the study, this exercise wasn't the best at recruiting lats and teres major, but it did fall in the top 3. Therefore, to add variation to your workouts, we recommend utilizing this grip when you need a change in your routine.
And if you want learn more about exercise science and basic nutrition, we've designed several classes to get you started. Click the image below to learn more about our personal trainer class.
Biceps?
Furthermore, one muscle NOT tested in the study above was the biceps brachii. However, if the bicep brachii was connected to EMGs during the study, I bet the underhand grip pulldown would probably rank #1 for bicep recruitment. I believe the underhand grip would cause the best bicep contraction of all the pulldown exercises.
Speaking of biceps, we've created a video outlining the best bicep exercises. Click the image below to watch the video. Or, you can click this link to read the article..
#4 Behind Your Head
On the other hand, our fourth exercise is NOT as safe as the top 3. The wide-grip pulldown behind your head may put your neck and/or shoulers at risk. First of all, pulling the bar behind your head may cause excessive cervical flexion. Second, some clients may lack the flexibility in the shoulder joint to externally rotate enough to comfortably pull the bar behind their head.
Furthermore, according to the EMG data in the study, pulling down in front of your head recruited more muscle fibers than pulling down behind your head. Therefore, there is no need to risk your client's health by adding this exercise to their routine. Stick to utilizing the other 3 exercises above.
Shoulders
Speaking of shoulders, we've created a video with exercise demonstrations for all 3 heads of the deltoid: the anterior deltoid, the middle deltoid, and the posterior deltoid. Click the image below to watch the video. Or, click this link to read the article..
Knowledge is Power
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Summary
There are a bunch of great exercises for your lats, teres major, and other back muscles. But if you're talking about pulldowns, the lat pulldown in front of your head has to be #1 on your list. Working your back muscles will also keep our postures strong. But our muscles crave variety so change up the pulldown exercises every once in a while. Also, don't pull the bar behind your neck unless you are flexible enough to avoid injury.
Speaking of posture, we've created a video to improve your posture and eliminate rounded shoulders. Click the image below to watch the video. Happy health and happy training!
Written By
RAescobar, PFTA instructor and personal trainer
Sources:
Signorile, Joseph F., et al. “A Comparative Electromyographical Investigation of Muscle Utilization Patterns Using Various Hand Positions during the Lat Pull-Down.” Journal Of Strength And Conditioning Research, vol. 16, no. 4, Nov. 2002, pp. 539–546.