Lat pulldowns primarily develop the latissimus dorsi but also require assistance from your biceps, trapezius and rotator cuff. Reverse plank march Part of the series: Fitness for Everyone. The largest muscle in the back is scientifically known as the latissimus dorsi. | Lying Lat Pull Does! We have Wide Grip Lat Pull Down With Resistance Tube Bands. BODYBUILDING Put your feet in a staggered stance with your front foot stepping on the center of the toning band. Widen your hands in the starting position to decrease the tension. Pullover. Dumbbell or kettlebell pullover. The Lat Pullover exercise is a popular move in bodybuilding circles. You can also perform the lat pulldown using resistance bands; all you need is a suitable anchor point. 7. Hold each end and step away from the door so that the bands are taut and your arms are fully extended in front of you. Performing the Pullover requires you to lock down your abs to prevent your spine from extending overhead. Resistance Band Lat Pulldowns. Pullovers are unique in the sense that they’ll target both back and chest muscles. Just because you want to do lat pull-downs doesn't mean that you're going to need a lot of expensive equipment. V up . A point where […] Of these lat pulldown alternatives, this is one of my favorite movements for a back workout because the stretch and pump you get from it feel great. BACK The straight-arm dumbbell pull-over is an exercise that targets the muscles of the pecs, lats, and serratus anterior muscles. Similar to standing rows, bent-over rows hit your latissimus dorsi, rhomboids and biceps. Step 2: Get down on one knee with your hands up over your head and the resistance band taught. Lat Pulldown. Strength works through a variety of principles, but the most important is overload.. It also helps you build strength and flexibility in many other areas, including your arms, chest, and core. SPORTS PERFORMANCE Step 4: This completes one repetition. The largest muscle in the back is scientifically known as the latissimus dorsi. However you do them, resistance band lat pulldowns are perfect for home exercisers and, if you take your bands with you, are ideal for travelers, too. It might be hard to see how this could help sport performance. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Typically, these muscles are strengthened with Pull-Ups, Pull-Downs and Rows. The dumbbell pullover can in fact help to improve shoulder mobility in that it places a stretch upon the lats and triceps; two muscle groups often responsible for … For that reason, most lifters will want to move on to the next best option, and that is to perform your lat pullovers using a cable. RELATED: Fix Your Lat Pulldown Form to Build a Strong Back. For example, when you open a fridge or a car door, you are primarily using your lat muscles. Sit on the bench and place your feet firmly on the ground. All you need to perform the exercise is a dumbbell and a stable weight bench. Get your resistance band with handles and attach it to a nearby pole or door. It’s a really versatile exercise because you can do it with plenty of things. RELATED: The Lat Pulldown for Basketball Players With Dwight Howard. Toning bands, made of latex, with or without handles, stretch and provide resistance as you pull on them. Dumbbell Lat Pullover. PULLOVER. | Endlessly pulling down on a lat machine can be a great way to build strength in your back – but did you know that lat pulldown alternatives are essential to your strength development?. Skip to content. | The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. In addition, the Pullover confers several other benefits that make it a great addition to your workouts. Kim Nunley has been screenwriting and working as an online health and fitness writer since 2005. Step back so when you grab the bands, they are on tension when your arms are raised to parallel. Team BSN athlete and YouTube star, Scott Herman, recently visited the M&S Headquarters to share some of his training knowledge with us and our loyal M&S fans.. One of the topics he discussed was the dumbbell pullover.. A lot of folks don’t know whether the dumbbell pullover targets the back or the chest. Standing rows target your latissimus dorsi, as well as your rhomboids and biceps. UPPER BACK In the age of information, we have a lot to shift through. Learn how to do this exercise: Lat Pullover With Tube Bands. Step 3: Bring your hands down and out to shoulder height and then let them back up. Decline Dumbbell Pull-Over. This exercise is amazing at building strength and size in the Latissimus Dorsi ( Back Muscles That Create Back Width). Performing this movement with straight arms makes it more difficult, increases the stretch on the serratus muscles and lats, and forces the core to work harder. However, the Pullover is about as close to an isolation exercise for the lats as you can get. Step 4: This completes one repetition. Do lat pull-downs with no equipment with help from an experienced fitness professional in this free video clip.