Taking advantage of the biomechanically advantageous grip also allows for utilizing heavier loads, producing greater recruitment of the inferior fibers of the Lats. Parallel wrists place more emphasis on the brachialis, eliciting substantial arm growth. Neutral Grip – This is the strongest of all pull-up grips. 6 Back Strength Exercise For A Bigger Back. A close grip lat pulldown does work your lats, but also activates your chest and arms more. Muscle Activation A wide grip lat pulldown activates your lats more fully, and while it will activate your arms and shoulders, it focuses primarily on your upper and lower back. A close grip is better for those looking to target their mid and upper back or increase the strength of their back overall. A wide grip is better for lifters who want to increase lat strength or size or for those looking to improve their pull-ups. Which grip is better for the lat pulldown will depend on your goals. Is close grip or wide grip better for lats? The latissimus dorsi (lats), a broad fan shaped muscle of the back, is particularly targeted during the exercise. The Reverse Grip Lat Pulldown helps to strengthen the back, as well as the shoulders, biceps and forearms. Teres major (back muscle that helps the lats) Muscles Worked by the Reverse Grip Pulldown The exercise works the following muscles: Latissimus dorsi. What do reverse grip lat pulldowns work?īy using a reverse-grip you target more of the lower lats since your upper arms are closer to your body, and you will also pull more with your biceps, which allows you to train with more weight. Your abs also get in on the action by stabilizing your body while your arms move. Perform straight-arm pulldowns to strengthen your lats, teres major and triceps. While it is a good substitute for the pulldown, we have to keep in mind that this exercise will actually work the chest muscles and shoulders as well. The straight arm pullover is a variation of the pulldown that can be done with dumbbells, instead of a cable machine. Greater range of motion than standard pulldowns. Straight-Arm Pulldown Benefits Keeping the arms straight prevents the mid-back and biceps from taking over the movement, so you can focus on the lat muscles you’re trying to work more directly. The study concluded that when the primary objective of a lat pull down is considered the front of the head is a better choice than behind the head.
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