Alternative to Lat Pulldowns


If you have a chance to go to the gym, pulling off the line is one of the most effective ways to exercise your back muscles, especially the latissimus dorsi, which is responsible for powerful pulling or throwing movements. But if you don't have a chance to use the machine, don't worry: you can do several lat lat substitutions to exercise your lat and almost all the other muscles in your back.

lat lat substitution exercise. The most obvious horizontal pull-down option for (image: mediaphotos / iStock / gettyimages)

is to pull up because it mimics the same motion. The only real difference is that you don't pull the handle down, you pull the body over the handle.

obviously, this means that you need a pull rod or a set of pull handles that are tall enough to exercise and strong enough to support your weight - which may still mean that you need to buy a piece of equipment or ask your gym to do so. But braces and the combined equipment they sometimes include (and possibly immersion bars) are relatively inexpensive because they do not involve any moving parts.

you can also make a brace on one side of the squat cage, assuming it is firmly fixed to the floor and you can safely grasp the top of it. Some Cableways have a tie bar on the door frame, so & 39; is also an option.

if you exercise at home, you can buy a pull rod without hardware, which is installed on a solid door frame. Most of the device options mentioned just now have a wide handle and a set of parallel handles. Use a grip handle to simulate the position of the handle, which is easier to put on your shoulder than a wide handle. Tips: no matter what kind of back exercise you are doing, if you & for the sake of physical health and strength, the goal of weightlifting is to do at least 8 to 12 repetitions in one or two groups.


pull-up is a well-known difficult exercise - if you like it, but can't increase your whole weight to 8 to 12 times? If you can use a tilt bar or a device sometimes called a captain's chair or a vertical knee lift, which has a horizontal handle and can also be used as a tilt bar, there is a simple solution: self-help push ups, which work as follows:

  1. stand between the tilt bars and put your back where they connect the device frame. (in other words, you should look away from the device.)
  2. squat between the railings, let your hips sink directly to the ground, then reach up and grasp the handle, palm in.
  3. pull the handle and lift the body between the barbells. The simple action of stepping on the ground can help reduce the weight of your weight lifting again, but it is still a challenging sport. So don't be shy of using your legs as an aid, relying on the ground to help your body rise between the rails. This is the whole point of the exercise. There are other ways to pull yourself up. One is to use the auxiliary lifting machine provided by the gym. During the exercise, you can kneel or stand on the lever. The machine uses a weight pile or weight plate to balance your weight, which actually means you can only lift a part of your body weight. When you get stronger, you can reduce the weight of the balance weight, you can also tie a traction assist belt to a traction bar, then put your knees or feet on the traction bar, and let it give you a power when you pull up. These belts look like elastic resistance belts sometimes used for strength training, but please note that the two belts are not interchangeable. Make sure you reuse the pull-up strap designed specifically for this purpose.

    elastic resistance pull-up function. When it comes to elastic resistance belts, they are also a great choice for lats training. You can use them to simulate the changes of several pull up auxiliary belts. For example, here & 39; is how to make a narrow handle pull-down - a popular horizontal pull-down option - use elastic resistance band and doorway:

    1. hold two handles or ends of elastic resistance band with one hand, and close the door with the middle point with the other hand.
    2. uses foam fixator (which can be used with some resistance belt systems) to fix the midpoint of the belt in place, or to tie the midpoint of the belt into a knot, and then close the knot to the top of the door.
    3. kneel to face the door and hold one handle or the end of the strap with both hands. When your hands reach up to the midpoint of the strap, keep a proper position. There should be a slight tension on the elastic at this time.
    4. put your hands in front with your elbows forward - they should point to the floor.
    5. slowly release the tape until the start point and repeat. If you want a wide grip pull-down, you don't need a door at all - but you need a relatively short elastic resistance band, or grab the band instead of the end:
      1. lift your arms over your head, slightly wider than your shoulders; your body will form a narrow "Y" position.
      2. hold the elastic resistance belt with each hand and grip it with force, so that the elastic resistance at this position has a slight tension.
      3. separate your hands downward and place them in front of your shoulders so that the elastic resistance band is passed down to the clavicle level in front of your body. As with the narrow grip variation, let your elbow take the lead in the movement.
      4. return to the starting position with a slow and controllable action and complete the repetitive action. You can't do a real sit up with dumbbells, but they can also exercise your sit up and most of your other muscles, including your back and arms.

        1. take each dumbbell hand and turn forward from the hip. Bend the knee slightly for greater stability and flexibility. Make sure your back is flat. It helps to think back on your shoulders and forward on your chest. When you extend your arms and lower the dumbbells, keep your shoulders stable and your shoulder blades retracted (squeezing toward the spine).
        2. pull the two dumbbells up smoothly at the same time, and guide the movement with the elbow. When it comes to your elbows, make sure they stay close to your body throughout the movement and stop when your elbows break the body plane.
        3. lower both weights to the starting position to complete the repeat. This change in dumbbell row requires a considerable amount of core strength - it can be a reward or an obstacle, depending on where you are on your fitness journey. If it's hard to maintain the right posture or have problems with your back, try a one arm dumbbell row. The effect of this exercise is exactly the same, except that you only lift one weight at a time and support your body with the free hand on the other side and the bent knee. Whenever you do such a one-sided exercise, make sure you remember to do a group with each arm.