#Rope lat pullover alternative how to
Equipment: Bench and one dumbbell How to perform: The movement is actually quite similar to Swimmers except now you are laying with your face towards the sky. This movement is normally associated with being a chest movement but it actually works your lats as well, especially with a little tweak. The second isolation movement on this list is dumbbell pull-overs. However, you can do a variation of it if you are at home with resistance bands as well. Set and Reps: 3x 6-12 Equipment: This exercise is great with a barbell.
The key is to allow your body to come out in front of your toes Your hands should be able to hang straight down while being in from of your knees.Drop until your body gets below 45-degree angle.Think you’re about sticking out your butt and dropping your body out in front of your toes. Allow a slight bend in your knees so that you can drop your torso down.Pick up the bar so you are standing straight up.Grab the bar with a pronated grip (overhand) shoulder or slightly wider than shoulder-width apart.Take a loaded barbell and stand in the middle with your feet hip-width apart (natural stance).
#Rope lat pullover alternative free
This free weight alternative will hit the latissimus dorsi a little differently due to the mechanics but it will still add some serious mass and strength.
The bent-over row is just as, if not more popular than the lat pulldown for guys who are trying to build a monster back. Now we’re getting into some free weights. You can also do this same movement with a cable pulley system at the gym. Allow your arms up in a controlled manner.Pull your elbows down until your hands get to shoulder level.Make sure to keep your elbows out wide as in a lat pulldown. Your back, extended arms, and the band should make a straight line Bend over so that your back is parallel with the band.You can also stand back for more resistance or closer for less. Stand back so that there is some stretch in the band.The height will vary due to your situation but anywhere between your belly button and shoulders will suffice. Anchor the resistance band at a height of approximately chest level.Equipment: Resistance band with an anchoring system How to perform: This makes it another great lat pulldown alternative as it will work your lats, traps, and biceps in the same manner as the lat pulldown. This movement will have the same biomechanics as the lat pulldown, except it will be done while bent over. Here is one more exercise that you can easily do at home with just a resistance band.
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