The lat pulldown and the pull-up are staples across many training programs — sometimes even coexisting within the same workout. Both exercises train the “vertical pulling” movement pattern and can be highly effective for targeting your back muscles, which is why some lifters regard them as nearly interchangeable. Despite how visually similar the movements may
lats
How do you develop killer lats? First, you need to do lat pulldowns. Then you need to do pull-ups. After you’re done with that, try some rows, and then finish off with some pullovers. Or… you could just perform the reverse-grip bent-over row and get nearly the same results as combining a series of back-focused
Due to their prominence, well-developed back muscles have been described as wings. Want wing-like back muscles? On the short list of things that allegedly “give you wings” are energy drinks, good deeds, and upper body vertical pulling. After consuming energy drinks throughout my younger years, I can dispatch the first claim. Alertness and insomnia? Yes.
The lat pulldown can be a reliable and effective alternative to back-training staples like chin-ups or pull-ups. Pulldowns can be useful for novice lifters who may not yet be strong enough to perform high-quality repetitions, as well as more experienced lifters looking to minimize the role of their core or lower body while zeroing in
The pull-up is what many experienced trainers refer to as the “king of upper body exercises.” Although the common gym narrative is to test your worth by finding out how much you bench press, there’s so much more athleticism, utility, and overall transfer from testing your pull-up ability. It’s a movement that can truly separate
There aren’t many muscle-building or strength-focused training programs that leave out the traditional lat pulldown. Many effective workouts include this classic, and for good reason. Pulling in a vertical pattern strengthens your back, shoulders, and arms, while also building the muscles that support and stabilize your shoulder blades. This maintains healthy joint function which, in
Exercises like the chin-up and the deadlift are seen as the kings of back-builders by many lifters, but they are only the meat and potatoes. You have to add some seasoning if you want the best final product, and the extra flavor (and extra results) will come from your exercise choices. The problem is that
Pull-ups are often called the king of upper body lifts — but do you know what is even more worthy of the crown? Adding resistance and doing more pull-ups. There will come a point when bodyweight pull-ups won’t provide you the gains they used to. When that happens, simply doing more reps will be less
Bodyweight exercises are often shunned by “hardcore” gym-goers who only deem worthy exercises when you lift heaps of hard-cast iron. Yet they forget that bodyweight movements can be very beneficial, and even humbling. Some would argue that being able to lift a proverbial ton isn’t very worthy if you can’t lift yourself and master your
Even if you skipped Latin class or missed boarding school altogether, most lifters in the gym are familiar with their lats — the large, fan-shaped muscle that occupies most of your back. This makes sense because “latissimus dorsi” translates to “broadest muscle of the back side.” Well-developed lats enhance the breadth of your physique by
They say, “you gotta row to grow.” And what they’re (almost always) referring to is the big, basic, bent-over barbell row. The barbell row is one of the most challenging exercises you can you implement into your back workouts. Credit: Miljan Zivkovic / Shutterstock The barbell row is often considered one of the most fundamental
Back day can be one of the most enjoyable days you’ll have in the gym. Due to the sheer number of muscles in the back, it’s one of the strongest parts of the body — second only to the legs. Also, a well-developed back signals to the world that you have put in some serious
When most people talk about building an impressive physique, they often envision capped delts the size of bowling balls, a massive chest, and chiseled abs. But what about the muscles you don’t see from the front? Having an impressive back is paramount when trying to develop an aesthetic physique. A V-shaped torso with a well-built
Back workouts will always require both vertical and horizontal pulling exercises for complete development. While pull-ups and pulldowns are common vertical pulls, one of the most fundamental horizontal pulling exercises is the single-arm dumbbell row. The single-arm dumbbell row is a unilateral (single-side) exercise that builds the strength and size of the latissimus dorsi (large
Many gym-goers are well aware of the pull-up, but struggle to perform their first rep. While it may be fairly easy for some, for others, it is a much longer journey that can be shortened by spending time building the strength of the back musculature. This is where the lat pulldown, sometimes called the front
Glenn Pendlay was one of the leading coaches in American weightlifting — he held a Level 5 accreditation from USA Weightlifting (the highest available) and coached many high-level athletes to medals in national and international competitions. In addition to his lifters’ success on the platform, he’s known for popularizing a strength-building exercise known as the
The pull-up is the meat and potatoes of any back workout. It’s one of the few exercises that nearly every experienced lifter agrees is essential for building a foundation of size and strength. You’ll find it performed and praised by bodybuilders, strength athletes, and traditional sports athletes due to its wide benefits. This battle-tested exercise
Although it isn’t one of the “mirror muscles” — body parts looking back in your reflection like the chest, shoulders, and arms — a well-developed back will balance your physique. A strong back will also improve functionality and aid performance in other exercises such as the bench press, deadlift, and shoulder press. It’s easy to