This will put you in a totally different angle than any regular pulldown and hit your lats in a whole new way. Like a single-arm bench support row, this fantastic row is an excellent alternative to a lat pulldown from a machine. It’s worth repeating, Kroc rows are incredibly tough to pull off, so only attempt these if you are 100% sure you can manage. Your email address will not be published. The bent-over barbell rows are a standing movement that requires the use of a barbell. Below are three landmine pressing alternatives that coaches and athletes can use within training programs to bring about the above benefits. This variation reduces tension on your biceps an it can also improve your mind-muscle connection. Decline Dumbbell Pullover - Rowing Machine vs Treadmill: Which To Choose? Air Bike vs Spin Bike: What are the Differences? How To: Close-Grip Barbell Bench Press. The only thing you need to be aware of is that you need to be centered on your bench. Like a lat pulldown, pullups mostly target… Get FREE lifetime access to all downloadable guides and practical articles that over 7,000 members have already used and loved. However, why is the lat pulldown such an effective exercise for doing so, and why should you seek alternative exercises for it if you don’t have access to the machine? Hold this for a second at the top, then slowly return to the starting position and repeat for however many reps you want. Detailed Comparison, Best Recumbent Bike with Arms: A Detailed Guide, Pull-Up Bar (No Screws): Best 6 Screwless Picks that Don’t Damage Door Frame, Under Desk Treadmill Reviews: The Best 6 of 2020. You could think of the lats as an important cog of the machine that is the body, if it is weaker than the others, then the machine as a whole won’t run as smoothly. 03-24-2007, 12:04 PM #7. papi93. The incline dumbbell is similar to others in this list in terms of technique but allows you to have another way to get to your upper back muscles. Although some of these require a bench, there are plenty of ways that you can still get your lats a thorough workout, all while keeping you fit and healthy. Keeping your body steady (through activation of the core muscles), and making sure your elbows remain close to you, raise the dumbbells up to your chest. Main Muscles Worked: Mid back, Latissimus Dorsi, Trapezius, Rhomboid, Deltoid, Bicep. To get the most out of this exercise, you will need to keep everything balanced, work hard, and don’t let muscle fatigue work. Stand in front of the pulley machine with your feet shoulder width apart. ), TOP 15 Best Power Racks & Squat Racks for Home Garage Gym Reviewed 2020, TOP 15 Best Ab Workout Machines for Your Home Gym Reviewed 2020, TOP 10 Best Plyometric Boxes (Plyo Jump Boxes) Reviewed in 2020. The classic pull up is a staple workout for a reason. One-arm lat pull-down video. To get the most out of this workout, you should be looking to be completely central to your bench and go all the way from your hips to as far back as you can (without hurting or pulling a muscle) when you go over your head. Take it slow and focus on activating the lats at the top part of the movement by bringing your shoulder blades together. By not utilizing a bench, you’re taking all of your weight and pushing it onto your arm and forward foot, which can strengthen both of them too. Straight arm pulldown or straight arm lat pulldown is an effective isolation exercise that involves shoulder extension movement for training the lats. The incline dumbbell row is another excellent exercise that you can use as an alternative to a lat pulldown. Take this 4 question quiz and find out a full set of customized equipment for your home gym under 1 minute! Don’t go too fast with this exercise as you could cause yourself back problems if you aren’t careful. This will really get them engaged in the exercise. I hope you find these lat pulldown alternatives useful, and you can integrate them into your next upper body home workout. The perfect exercise for building rotational strength while you condition the body. Single-arm pulldown . The decline dumbbell pullover is a nice lat pulldown alternative since it works the lats and triceps well with the angle. The straight arm lat pulldown is also performed while standing. Single Arm Landmine Rows Another simple yet highly effective alternative to the Lat pulldown is the Single Arm Landmine Rows. To perform a proper pull-up, the most important thing to remember is to try not to jump up with when you pull yourself up. Bearing in mind the efficiency of the lat pulldown to build huge lats, let’s take a look at some of the best alternative exercises without a machine that you can do wherever you are! Strengthening of Muscles Surrounding the Lats, 15 Best Massage Guns – November 2020 Review & Buyers Guide, 9 Best CrossFit Packages & Bundles to Level Up Your Home or Garage Gym 2020. The lat pulldown is something of a staple in bodybuilding and strength athletics, with pro and commercial gyms around the world catering for it. You know how I said it was a rush to up the weight for dumbbell bench rows? So whether you already crank out sets of lat pulldowns, or you are just discovering their importance, I’m here to offer some effective lat pulldown alternatives you can do at home! This means you will have to use extra muscles to stabilize your body as you perform reps. By adjusting the exercise, you can also work different muscles. By working with such heavy dumbbells, you will be able to build truly impressive lat muscles that’ll be the envy of the gym. When you purchase through links in our articles, we may earn an affiliate commission. Best Lat Pulldown Alternatives With Dumbbells, 6 Dumbbell Chest Exercises Without a Bench, Airdyne Bike Model Comparison – Features, Specs & Reviews, Bowflex C6 vs. Schwinn IC4: A Detailed Comparison, Bowflex TreadClimber Reviews & Comparison: TC100 vs TC200. Now, on the return, you need to pause the movement three times for one second: The first pause is just slightly lower than the top position. A bar is all you’ll need for this lat pulldown alternative. However, this exercise can bring your lats out if done correctly and give you a fantastic lat workout. Hold this movement at your ribs for roughly a second, and return slowly to the original starting position to repeat the exercise for how many reps you wish to complete. As an Amazon Associate we earn from qualifying purchases. Sit down and grab the handle with one hand using an overhand, palms facing away, grip. … As you’d imagine, all that’s required for this exercise is a pair of dumbbells, and maybe a mirror if you want to pay attention to your form. Under Desk Elliptical vs Bike – What are the Differences? You’re probably aware of this, but if you’re not, pull-ups are one of the best exercises you can do. Grip the barbell more or less as you would for a deadlift, bend over with a straight back, and pull it up towards your chest. Hammer Strength Iso Low Row, Leverage High Row, etc.) Similar to the above, the decline dumbbell pullover is more focused on the chest and tricep when being performed. Begin by setting your straight bar or lat bar attachment to shoulder height. The bent-over rows are the perfect seated cable row alternative in many ways. Pull ups are great for building muscle. The single-arm part of the name is fairly obvious. Bending down to pick up the dumbbell, you are going to perform the same movement as with the standing dumbbell row, and see how many reps you can manage of this killer exercise.