Lat Pulldown without Machine is an awesome exercise that can be done at home and still have the same benefits and results as using a machine.
Home gyms and home workout sessions often do not have pieces of equipment for heavy workouts and muscle explosion; sometimes an alternative that works best and effectively is all you need to work on the same muscles and do the same movement.
Without the cable machine, there are numerous ways to do Lat Pulldown without Machine. Some of the workouts for Lats Pulldown without Machine are:
Pull-ups
Resistance band Pulldowns
One of the best and cheapest go to is using a resistance band where if you want to build and widen the back muscle you can use a band with a much higher resistance.
The resistance band may have a different feel than the machine but it is still very effective.
HOW TO DO LAT PULLDOWN WITHOUT MACHINE PROPERLY
Anchor the resistance band on a door or a doorway. Make sure it is well secured and in a position you can work out with ease.
How to do it:
- You can decide to sit or kneel while doing the pulldowns. Make sure there is some distance between you and the resistance band like that of the machine cable.
- Stretch out your hands over your head and grab the resistance band with a shoulder width distance, palms facing down and outwards. This is your starting position.
- Brace your core, inhale and pulldown your hands by stretching the resistance band to your shoulder height.
- Hold the position and then exhale as you return to your starting position.
- Keep a straight back throughout the workout.
- Do 2 sets of 10-12 reps.
WHAT MUSCLE DO LAT PULLDOWN WITHOUT MACHINE WORK
LATISSIMUS DORSI
Resistance bands do not have that explosive and weighted feel like with a cable machine but the Lats muscles get to contract and activate which opens up your muscles to more constant work and lead to development and strengthening of the muscles.
Working on the muscles increases shoulder joint flexibility and swift scapula change of direction when in motion.
BICEPS
The bicep muscles are arguably the showiest muscles on the upper arm. These muscles are almost every fitness guys verification of strong arms and power especially when arms are flexed.
Pumping up muscle mass and strength from constant workouts increases your upper arm endurance and strength especially if you need more arm muscle to progress to other challenging workouts.
TRAPEZIUS
The Traps, which also make up the shoulder blades, are one of the muscles worked on when doing Lat Pulldown without Machine because when doing the pulldown, you get to pinch your Traps together at the shoulders for upper back stability and muscle activation.
Strong trapezius muscles equals a strong upper back and a stable one too.
RHOMBOID
Functions including retracting, elevating and rotating the scapular, the rhomboid is a small but very important muscle as it works hand in hand with the rest of the back muscles to offer shoulder stability and various upper body movements.
LAT PULLDOWN WITHOUT MACHINE BENEFITS
WIDEN AND STRENGTHEN BACK MUSCLES
The Latissimus Dorsi is quite a wide and large muscle and working on it consistently strengthens the muscle and builds up the muscle mass, which gives you a wider and well-defined back.
Like, who does not want to have a sculptured back with muscles ripping from all directions? A strong and toned back has a great feel and it just shows power and strength especially for body builders.
POSTURE IMPROVEMENT
Maintaining a straight back and a neutral spine reinforces the posture and gives you a more confident look and a healthy spine with less to none back pains.
Working the back is not easy, especially if an injury is of concern but with consistent muscle contraction and activation, it helps relieve the pain and heal the injury faster and better.
SHOULDER AND ARM FLEXIBILITY
Stretching and flexing your arm muscles and joints give your arms and joints an advantage of flexibility and elasticity to fully stretch out and bend excessively with ease and momentum.
This helps you to progress and blend well into new workouts without worry of arm flexibility and endurance when working out.
ALTERNATIVES TO LAT PULLDOWN WITHOUT MACHINE
PULL-UPS
Pull up exercise is one of the most challenging bodyweight workout that greatly requires upper body strength and stability to work it out perfectly with a good form and technique.
BENCH DUMBBELL PULLOVER
Your upper body can almost never be on fire than when doing the Bench Dumbbell Pullover. The workout stretches and contracts the upper body muscles, especially the Lats, to an extent of feeling the burn within the first few reps.
This shows that Bench Dumbbell Pullover is a great workout for muscle mass development and strengthening.
LAT PULLDOWN WITHOUT MACHINE MISTAKES TO AVOID
CURVED/ROUNDED BACK
Protecting your back while working out is important because some workouts can break your workout program for a very long time due to an injury or due to a long term bad form and technique while doing a certain workout for a while.
In order to improve on your posture, it is mandatory to keep your back straight at all times when doing the exercise to reinforce a straight posture and have a healthy pain free spine.
USING A BAND WITH A HIGHER RESISTANCE
The higher the resistance the better the progress and muscle activation. However, higher resistance need muscles that best match it, so using a harder resistance while you are a beginner may most definitely shift your focus from exercising with a good form and technique to concentrating more on how to pull down the band and ruin the form and technique.
Use a resistance band that your muscles can handle and still feel the challenge.
CONCLUSION
Lat Pulldown without Machine simplifies your workout sessions especially if you are at home and you require a back workout for muscle strengthening and development.
It gives you an alternative that is both effective and easy to master.
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