How often should you do pulldowns?

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How often should you do pulldowns? Pulldowns, otherwise known as Running Throws, Crow Hop throws, or Run ‘n Guns, are max-effort throws with a running start thrown in the off-season. At Driveline, we have athletes throw pulldowns once a week, in the offseason, in a standard progression using 3–7-oz weighted baseballs.

Does lat pulldown work abs? The supinated lat pulldown also incorporates the biceps, abs, shoulders, and upper back. While your back should do most of the work to bring down the weight, your biceps fully contract as well. In addition, your abs activate to stabilize the movement.

Is 10 pounds enough for lateral raises? You can do a standard side lat raise with some trusty dumbbells. Go for a weight of 2 to 10 pounds each, depending on your fitness level.

Is 3 sets of lateral raises enough? Perform the lateral raise for 3-4 sets of 10-12, 12-15, or 20+ repetitions three or even four times per week. Overall soreness and slower recovery of strength are good indicators of when to pull back or if you can continue with relatively high frequency.

How often should you do pulldowns? – Related Questions


Should you touch your chest on lat pulldowns?

The bar does not need to touch your chest on lat pulldowns, but you should bring it below the level of your chin. When doing this exercise, focus on retracting your shoulder blades and driving your elbows down towards your back pockets.

What’s the easiest muscle to build?

Chest Muscles are by Far the most easiest muscle groups to Train and grow in human body. Because most of the movements are compound and generally require less form complexities as compared to other muscle groups .

What’s the hardest muscle to build?


  • Obliques. Pretty much everyone does the standard ab crunches, but crunches aren’t going to develop your obliques. …
  • Calves. …
  • Forearms. …
  • Triceps. …
  • Lower stomach.

Why do I only feel lat pulldowns in my biceps?

Lats are activated when your shoulder blades are moved down and together. If there is no shoulder blade movement the exercise will continue to work only your arms.

Does lat pulldown tone arms?

Why do I feel my biceps when I do lat pulldowns?

You see, when you grab the bar of a lat pulldown machine, your instinct is to try and pull it into your body. Unfortunately, this thought of pulling the weight into your body is often what activates the biceps more than the back muscles.

How do you do lat pulldowns without a bench?

How heavy should I go on lat pulldown?

The average Lat Pulldown weight for a male lifter is 180 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Lat Pulldown? Male beginners should aim to lift 85 lb (1RM) which is still impressive compared to the general population.

What can I replace with lat pulldown?

9 Best Alternatives to Lat Pulldowns

  • Dumbbell Pullovers. …
  • Cable Straight Arm Lat Pulldown. …
  • Pull ups. …
  • Single arm low cable row. …
  • Lat-focused one arm dumbbell rows. …
  • Lat-focused barbell rows. …
  • Lat-focused one arm landmine rows. …
  • Plate loaded single arm row.

Can you do lat pulldowns without a machine?

If you want a wide upper back and broader shoulders, lat pulldowns are the way to go. Nothing targets the latissimus dorsi quite the same way. Best of all, a lat pulldown machine isn’t required for this exercise.

What exercise can replace pull downs?

Lat Pulldown Alternative with a Barbell Home Gym

  • The Pull-Up. The pull-up is super similar to the lat pulldown. …
  • The Chin-Up. The chin-up is perhaps the very best upper-body pulling exercise. …
  • The Barbell Pullover. …
  • The Dumbbell Pullover. …
  • The Dumbbell Row.

What is a good substitute for lat pulldowns?

Our Top Lat Pulldown Alternative Exercises

  • Barbell Bent-Over Rows. …
  • Single-Arm Dumbbell Bench-Supported Rows. …
  • Incline Dumbbell Rows. …
  • Kroc Rows. …
  • Pull-Ups. …
  • Decline Dumbbell Pullovers. …
  • Resistance Band Lat Pulldowns.

Do lat pulldowns build chest?

Fitness. Dr. Laskowski: The lat pull-down is an exercise you can do with a weight machine to work the muscles on the sides of your chest wall and upper back. Done properly, the lat pull-down targets the latissimus dorsi, a muscle on the outer side of the chest wall.

Should you lean back during lat pulldown?

Don’t Lean Too Far Back. But that’s because you start to involve the muscles of the inner back. Such as the spinal erectors and lower trapezius. Basically, you turn it into a row. In doing so, you also take the load off the lats, which defeats the purpose of the exercise.

How heavy should your lat pulldown be?

The average Lat Pulldown weight for a male lifter is 180 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Lat Pulldown? Male beginners should aim to lift 85 lb (1RM) which is still impressive compared to the general population.

Does lat pulldown make your waist smaller?

That’s right! Training your upper back (adding width) will make your waist appear smaller! Lat pulldowns are a GREAT back width exercise that you can do with MANY different variations!

Are pulldowns better than pullups?

Lat Pulldown vs Pullups: The winner. Both of the exercises are great for your back, and particularly your lats; that goes without saying. Overall though, the pull up is a better exercise in terms of muscle activation, real strength building, and a better range of motion and muscles used.

Should you go heavy on lat pulldown?

Updated June 5th 2021. Depending on your goals, you may want to do a heavy lat pulldown if you want to gain more strength and size. Alternatively, you can do light lat pulldowns for hypertrophy and to increase more blood flow to the area.

Do pulldowns build biceps?

Lat pulldowns have been shown to work (and grow) the biceps muscle just as good as barbell curls.

How do you simulate a lat pulldown with dumbbells?

Start holding the dumbbell on an extended arm and row the weight upwards towards your ribs – elbows skimming past your sides. Hold for a second at the top of the movement then return to starting position. One of the simplest, yet one of the most effective Lat Pulldown alternatives with dumbbells.

Are lat pulldowns good for building muscle?

The lat pulldown is a great exercise to target your lats, but it also works a variety of other muscles that work together to extend and adduct your arms. It provides an alternative to the pullup when you’re not yet strong enough to perform one without assistance. It’s also a good adjunct to the pullup.

Do you squeeze shoulder blades on lat pulldown?

Before a set of lat pulldowns, grab the bar with an overhand grip and your hands slightly wider than shoulder width. Squeeze your lats to pull your shoulder blades down (it’s called scapular depression), lowering the bar just a bit. Hold for a second, then let the bar rise back up.

What is the negative of a lat pulldown?

Why are lat pulldowns so hard?

Why are Lat Pulldowns so Hard? The exercise is hard because the muscles that do most of the work (the lats) are isolated. The bar is also in motion so you have to work hard to stabilise it.

Do lat pulldowns burn fat?

The result is limitations in muscle-toning and in fat-burning. When women perform the lat pull-down, they want to tone and strengthen the upper body, and in some cases lose body fat.

How many reps should I do for lateral pulldowns?

And since you now have a good idea how to properly use the lat pulldown machine to strengthen your lats muscles, try to perform 10-15 reps and really feel your lats working. Think of pulling your shoulder blades together, then pause at the bottom of the move and hold for a moment before releasing the bar.

Do lat pulldowns make you broader?

Use the lat pulldown machine to build a bigger, broader and stronger back. The lat pulldown machine is one of the most popular weight-lifting machines in the gym. And with good reason. It’s a fantastic tool for adding size and strength to your big back muscles.

Do lats increase chest size?

Working you lats will cause your posture to maintain more of natural position through your shoulders and allow your chest to spread for a wider and more aesthetic appearance.

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