your upper back, lats, triceps, & shoulder stabilizers get taxed similar to a pullover or straight arm lat pulldown. You’re resisting extension forces acting on your spine similar to a plank or ab rollout making this a great ab & core drill. These excellent exercises work multiple muscle groups at a time as well (also known as a compound exercise) and so can go beyond what the lat pulldown can do. Try this Sprinter Pullover Hold shown by Ben Lai. ConclusionĮven just adding in 2-3 exercises from this list to your workout regime will see your lats get an excellent workout, equivalent to that of the Hammer Strength lat pulldown. Poke your head forward through the ‘window’ your arms create at the top of the movement, then move it back slightly as you bring the bar back down. It can also be an excellent cardio workout and help burn body fat. 0:01 / 4:16 Intro Rope Pullover Done Right Faster Back Gains Renshaws Personal Training 151K subscribers Subscribe 2. This move torches your shoulders and back muscles and forces you to engage your core to keep things controlled. Briefly hold at the top, then lower the bar back to your shoulders and repeat. With a slight bend in your knees, push the bar upward until your arms are extended, though avoid locking your elbows. The 14 best lat pulldown alternatives are: High Row Machine. A cable pullover is great for targeting the back, and has the additional benefit of hitting other critical muscle groups that help to stabilize the scapula and shoulders. Related Blackridge guides: humble row (upper back), helms row (lats), pronated pulldown (lats), neutral grip pulldown (lats), V bar pulldown (lats), 5 dumbbell pullover alternatives (lats + chest), pull-ups (back), chest supported row. Standing Cable Pullover: Cable Rope Pullover or Lat Pullover With Cable Attachment.
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