There are a lot of different ways to grip the bar on a lat pulldown, but is one better than the others?
Some people swear by the neutral grip, claiming that it allows you to target your lats more effectively.
So, what’s the verdict? Let’s take a closer look.
A machine exercise that primarily targets the lats and, to a lesser extent, the biceps and shoulders is the neutral-grip lat pulldown.
best grip for Lats
- Grasp the handles slightly wider than shoulder-width with a closed, overhand grip.
- Keep your torso and spine in a neutral position with a slight backward lean (approximately 10-15o backward should do the trick).
- Exhale while pulling the bar down toward the upper chest.
At any grip width, a pronated hand posture will result in greater lat muscle activity than a supinated grip. According to this research, neither the middle trapezius nor the biceps brachii were significantly affected by the grip orientation.
The Best Bars for Lat Pulldown
- CAP Barbell Lat Pull Machine Bar
- CRGHS Curved Lat Pulldown Bar
- WNOEY Lat Pulldown Bar
- allbingo Pro Lat Pulldown
- Mbotnee Lat Pulldown Bar
- BalanceFrom Cable Machine Attachments 5-Piece Combo.
Avoid bending over too far. But that’s because you begin to activate the inner back muscles. like the lower trapezius and spinal erectors.
In essence, you make it into a row. This violates the goal of the workout because you also relieve pressure from the lats.
Is Wide Grip Better for Lats?
For those looking to train their lats more specifically, whether for strength or hypertrophy, the wide grip lat pulldown is preferable.
It is also beneficial for people who want to train for more repetitions than they can now accomplish with pull-ups or who just want to increase their pull-up strength.
Is close grip or wide grip better for lats?
Activation of muscles A wide-grip lat pulldown more fully engages your lats, and while it engages your arms and shoulders as well, it primarily concentrates on your upper and lower back.
The lats are activated more during a close grip lat pulldown, but your chest and arms are also more active.
The supinated lat pulldown works your lats more effectively than the standard lat pulldown. You can lower the weight more than you would ordinarily be able to with an overhand grip if you use an underhand grip.
The Best Grip for Barbell Row
As a result of the supinated grip barbell row’s increased biceps engagement, your elbows end up remaining nearer to your body.
However, the overhand grip has greater advantages because it forcefully trains your grip, rear delts, and upper back.
How to Make Your Lats Wider
- 6 Ways To Build Bigger, Wider Lats. 6 Back Strength Exercise For A Bigger Back
- Neutral Grip Pull-Ups With .
- Reclining Rows. We love pull-ups
- W-Handle Lat Pull-Downs With .
- Meadow Rows
- Unilateral Lat Pull-Downs With .
- Dumbbell Incline Lat Swings.
How Do I Target My Lower Lats?
- Wide Grip Lat Pulldown.
- Dumbbell Row To Hips.
- Seated Banded Row.
- Straight Arm Pulldown.
- Underhanded Bent Over Row.
The lat pulldown strengthens a number of different muscles that cooperate to extend and adduct your arms, making it an excellent workout for your lats.
When you’re not yet strong enough to complete a pullup without help, it offers an alternative to the pullup. It works well as an addition to pullups.
Wide Grip vs. Close Grip Lat Pulldowns
What distinguishes lat pulldowns with a wide grip from those with a close grip? The muscles involved differ significantly between wide-grip and narrow-grip lat pulldowns.
The trapezius and rhomboids will be more heavily worked during the close-grip pulldown than the lats will be during the wide-grip pulldown.
The Best Exercise for Lats
- Lat pull-down machine.
- Resistance band lat pull-downs.
- Straight-arm pull-downs.
- Hex bar deadlifts.
- Barbell deadlifts.
- Dumbbell rows.
- Landmine rows.
- TRX suspended rows.
The lat pulldown helps you build a variety of muscles that work together to stretch and adduct your arms. A wide-grip pulldown works the trapezius and rhomboids more intensely than an overhand pulldown does the lats.