Working with dumbbells offers symmetry and Lat Pulldown with Dumbbell offers that and more. The workout is a simple Pulldown variation with dumbbells that work on individual arm muscles and helps to grow muscle symmetry and strength.
For beginners, your arms at first will feel the burn and muscle contraction but with time, you will be able to add more weight and increase your muscle strength and endurance.
Most of the Lats Pulldown variations are done while you are upright and that is because a pulldown cable machine is at play but with dumbbells you will have to lie down on a declined bench so that when you are lifting the dumbbells, gravity is not lending a helping hand like in other pulldowns with dumbbell techniques.
This assures Lats and other upper body muscles activation and contraction.
HOW TO DO LAT PULLDOWN WITH DUMBBELL PROPERLY
Lat Pulldown with Dumbbells activates your muscles almost as fast as the first rep, using weights that best match your strength and endurance is best because you will concentrate more on form and technique.
You will require a declined bench and a pair of dumbbells.
How to do it:
- Grab the dumbbells each on one hand and lay on the declined bench with your head closest to the floor.
- Hold the dumbbells by your side and push them up so that they are above you. Palms should be facing and do not lock at the elbows but maintain a slight elbow bend.
- Brace your core and back. This is your starting position.
- In an inhale, pull down the dumbbells until they are above your head and arms still extended above your head.
- You will feel your core muscles and Lats start to tighten.
- Hold the position and then exhale as you bring your hands up to your starting position.
- Make sure to do the technique in a smooth motion to maintain a good breathing pattern and at the same time, hold tension long enough.
- Do 2 sets of 8-10 reps.
WHAT MUSCLES DO LAT PULLDOWN WITH DUMBBELL WORK
LATISSIMUS DORSI
The Lats muscle is quite a large muscle that pulls the inferior angle of the scapula to different directions and helps with shoulder joint movement be it internal rotation, adduction or arm extension.
Activating and strengthening the muscles while doing Lat Pulldown with Dumbbell, graces you with a well-defined and toned Lats muscle that gives your back a wider and stronger look.
RHOMBOIDS
The rhomboid muscles helps in scapula retraction, elevation and rotation. Together with the other back muscles, the rhomboid helps stabilize the shoulders when in movement.
BICEPS
With the muscles being responsible for flexion and outwards rotation of the forearm, the muscles help with the pulldown movement which contracts and activates the muscles. Through this, biceps development and strengthening is a guarantee.
TRAPEZIUS
Best known as the shoulder blades, the trapezius muscle starts from the neck where you get to know them as shoulder blades, goes across the shoulders and then extend all the way to the middle of your back.
The muscles work to stabilize the spine, help with your posture and with your upper body movements.
Activating the muscles increases spine protection and reinforces posture.
LAT PULLDOWN WITH DUMBBELL BENEFITS
STRENGTHEN THE LATS MUSCLES
Just by the name, you already know which muscles are the primary target. The Latissimus Dorsi is isolated by the workout and effectively lead to muscle build up.
Strong Lats muscles gives you the advantage of performing numerous key movements in upper body workouts and reduces the chances of injuries.
POSTURE IMPROVEMENT
A strong upright posture shows confidence and more so a healthy spine. A good posture matters while working because a neutral spine is a protected spine from the tension and stress from the weights.
Constant upright posture while working out reinforces a good posture.
INCREASE SHOULDER AND ARM FLEXIBILITY
The form and technique of this work out pushes your arm muscles to open up and stretch more than usual, this increases the muscle and joint flexibility.
ALTERNATIVES TO LAT PULLDOWN WITH DUMBBELL
ONE ARM DUMBBELL ROW
Rowing are the best kind of workouts for the back, for instance One Arm Dumbbell Row offers muscle symmetry since each muscle with its own weight and progression, which helps concentrate on each side of your back and the long range of motion dumbbells offer.
BENCH DUMBBELL PULLOVER
Bench Dumbbell Pullover is a great workout for all body types, be it a beginner or an advanced fitness guy. It helps you build proper muscle mass and guarantees muscle development and strengthening when consistency and good form is a priority.
LAT PULLDOWN WITH DUMBBELL MISTAKES TO AVOID
LOCKING YOUR ELBOWS
While extending your arms outwards, do not lock at the elbows. Maintaining a slight elbow bend works the arms muscles to stabilize and contract which facilitates muscle development over time.
USING EXCESS WEIGHTS
You may feel confident enough to take more weight but are your muscles strong enough to hold the weights? Make sure the weights you use match your muscle strength and endurance.
Working out the Lats with this form has a lot of promise and guarantee but when you force progress by adding excess weights, harming and injuring your muscles will not be such a farfetched idea.
Avoid adding weights that your muscles cannot take, this way you will not experience any dislocation or muscle tear.
UPPER BODY MOVEMENTS
Each arm with its own weight can be tricky because your weakest arm may not perform as the other and this will prompt you to swing to the sides to lift the weight and lose focus on the workout technique.
Work on maintaining a balance on both arms to increase muscle symmetry.
CONCLUSION
Lat Pulldown with Dumbbell is an easy workout that homebodies who work out at home can benefit from. Defined torso and Lats muscles is what you get if you include the workout in your training sessions.
For beginners, it is a great start for your upper body muscles and for the advanced guys, more weights more progress and increased muscle strength.
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