6+ Lat Pulldown Alternatives To Build A Bigger, Stronger Back

Lat Muscle Anatomy And Function 

The anatomy of the lat muscle is complex and very multi-faceted due to both the large thoracic area it covers and its several different functions. 

It performs five major functions around the thorax and shoulder joints, as it is a huge muscle in both presence and importance.

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Anatomical Features

• Attaches to the anterior end of the upper arm (humerus), and then down anteriorly on the bottom six vertebrae.
• Other attachment sites include a supraspinous ligament, the lower portion of the shoulder blade, the bottom three or four ribs where it connects into the oblique abdominals, and lastly, the posterior iliac crest (back hip).
• Possesses a fan-like shape due to the horizontal nature of the muscle fibers closest to the shoulder blade and the change to the vertical direction of those fibers extending down towards the lower spine and hip.

Function 

• The primary function of the lat muscle is to move the upper arm in three directions.  These are horizontal towards the middle of the body, internal rotation, and backward to extend the shoulder.
• Functions to manipulate and help stabilize the lower angle of the shoulder blade during these movements.
• Also is used as an accessory respiratory muscle due to its attachments at the ribcage. 

From its vast attachment areas and functions, it is easy to see the impact of the lat muscle. Ranging from shoulder to hip, it is the body’s second-largest muscle. 

The ability to build strong lat muscles is crucial to an assortment of areas. This includes shoulder joint health, upper back and neck balance, pain management, and even breathing!

Let’s look next at why and how this largely influential muscle serves to benefit so much.

Why Are Lat Pull-Downs Good For You?

The focus here has been on great alternative exercises to the lat pulldown, but this is all not to say that it should be forgotten. It is a great exercise, and there is good reason why it is a staple machine in almost every gym! Let’s run through all its benefits and highlight why the lat pulldown is indeed good for you.

Shoulder Health

The pulldown exercise trains the lat muscle to anchor the head of the humerus into a stable, pain-free position within the shoulder joint.

Muscle Promotion

Both testosterone and growth hormone produced in the body can benefit muscle size and strength, including the lat muscle. Training responses to large muscle groups have a great physiological impact.

Physique 

The strength and tone of the lats provided by this exercise give you that firm posterior shoulder and wider v-shaped look that so many of us love. 

Respiratory Function 

Strengthening your lats can increase oxygen intake through its assisting role in breathing. 

Downsides Of Lat Pulldowns

• Dominant overhead movement can be detrimental if you have any sort of shoulder joint dysfunction like poor mobility or impingement. 
• Even if your shoulder health is great,  this exercise’s ability to utilize high resistance and over-train the lats can result in poor shoulder mobility, dysfunction, and an overuse injury similar to what’s seen in athletes of particular activities.
• It is too specific an exercise as it requires a machine that may oftentimes be very popular in the gym and hard to get on.
• It can allow you to fall into the trap of repetitive motion. The lats can perform movements in three different planes of motion. These are rotation, horizontal, and vertical. Relying too much on the vertical motion of the pulldown can greatly limit the lats’s full functional ability. 

Benefits Of Lat Pulldown Alternative Exercises

There are many potential reasons why you wouldn’t do a lat pulldown. If you don’t have shoulder mobility, the machine is taken, or you’re just simply tired of that exercise and want to switch it up. There are many other ways to target the lats and get the results you desire. 

Regardless of why lat pulldowns may not be for you, strengthening your back is important for a few reasons; it helps promote better posture, supports your shoulder and spinal joints, and is one of the best ways to prevent or treat chronic back pain. For improved strength and maximum muscle growth, aim to get 3-6 sets of 6-12 repetitions with only a 60-second rest break between sets.  

Tips For Alternatives To Lat Pulldown

For some, it can be hard to feel the lats working. It can take some time to build up your mind-muscle connection and feel that you are targeting the correct muscles. To help with this, try holding the end position for about one second to isolate the muscle. Holding this tension can help build bigger muscles.

To have a great workout, you must be properly fueled. Getting a good, healthy breakfast will help you perform well at the gym. Whether your goal is to lose weight, get a lean physique, or pack on muscle mass, being properly nourished and hydrated is foundational to your journey.

Conclusion

The lat pulldown machine might be the quintessential back exercise for most, but there are so many more options out there to help build strength and increase the size of your back. Switching up your workout routine and trying different lat pulldown alternative exercises can help to keep you motivated to improve your upper body strength!