3 Lat Pulldown Variations for Amazing Back Workouts

by Metabolic Meals

by Metabolic Meals

Updated Oct 14, 2021

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Do your back workouts get the same variety and intensity as the other muscle groups? The upper back muscles respond well to tempo changes, pauses and plenty of time under tension. Give these 3 Lat Pulldown variations a try and take your training to the next level.

Lat Pulldown with Isometric Pauses

Isometric contraction means that you’re producing force without movement. By incorporating Isometrics during a conventional lat pulldown we’re able to increase time under tension and build strength at specific parts of the movement. This is a great plateau breaker for upper back training.

Technique Tips

  • Hold for 3-5 seconds at the clavicle, nose and 3 inches from full extension at the top.
  • Concentrate on contracting more from the lats and less from the biceps by driving your elbows down and back.

Wide Grip Subscapularis Pulldown

This version of a lat pulldown targets the often weak subscapularis muscles which are responsible for adding stability to the shoulder joint. This exercise works extremely well for throwing athletes, people who love to bench press or anyone who’s looking to improve shoulder health.

Technique Tips

  • Starting at the clavicle, push the bar 6-9 inches away from you
  • Control the negative for 4-6 seconds
  • Add additional weight so you can push the bar beyond 9 inches 

1 1/4 Rep Pulldowns

People often have a difficult time recruiting their lat muscles during “pulling exercises”. This unique pulldown version calls for a double-contraction at the start of the movement when the lats are lengthened. This is a great way to improve technique and create more of brain-to-muscle connection.

Technique Tips

  • Drive the elbows down and back and complete the first 25% of a lat pulldown.
  • Return to a fully extended position at the top, contract the lats in the same manner and perform a full rep.

Final Takeaways

Many people have a tendency to train what they can see in the mirror with significantly more effort than the posterior muscles. That’s unfortunate, because nothing makes a physique stand out more than a strong back.

Maximize your training results by giving these muscles the attention they deserve.

Need some help fueling your muscles? We’ve got you covered there too with chef-prepared, ready-to-eat meals delivered fresh to your door. 

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