Pulldown back workout
A strong and well-defined back is not only a symbol of physical strength but also plays a crucial role in maintaining good posture and overall fitness. For women, focusing on back workouts can be a game-changer, offering both aesthetic benefits and functional improvements in everyday life.
A pulldown back workout can be done in the gym using cable machines or you can do them with resistance bands.
The back is a complex network of muscles, including the latissimus dorsi, rhomboids and trapezius, each contributing to different aspects of strength and posture. Through targeted pulldown exercises, you can sculpt and strengthen these muscles, creating a well-balanced physique and reducing the risk of injury.
We’ll explore the benefits of incorporating back workouts into strength training to assist with building muscle and your overall back development.
Benefits of back workouts
Back pull workouts are an important part of building a full upper body. Five benefits of back pull workouts that will help you:
Strong muscles: Back pull workouts make your back muscles strong. These muscles help you stand up straight and keep your posture good. When your back is strong, it can also make other activities, like carrying heavy things, easier.
Better shape: Doing back pull exercises can help make your back look nice and shapely. They sculpt and tone your back muscles, making your back look more defined and attractive. A shapely back not only looks great but also contributes to a fit and balanced physique, making you feel more confident and self-assured.
Posture perfection: Good posture isn’t just about looking good (although that’s a bonus!). It’s also about keeping your spine in the right shape. When your back muscles are strong, they act like a strong fence around your spine, keeping it safe and straight. So, you don’t have to worry about slouching or feeling uncomfortable.
Fewer hurts: When you do back pull workouts, you can reduce the chances of hurting your back. Strong back muscles act like a shield, protecting your spine. So, you’re less likely to have back pain or injuries when your back is strong.
Everyday strength: Your back isn’t just for show; it’s a powerhouse for daily activities. When you have a strong back, it’s like having a trusty assistant for tasks like carrying a heavy backpack, lifting groceries, or even playing your favorite games. It’s much easier because your back muscles are up to the challenge.
Anatomy of the back
A break down the major muscle group in the back and how they help with posture and strength.
Latissimus dorsi: These are big muscles on the sides of your upper back. They’re like big wings. When you use them, they help you do things like pull, lift and reach for things. They also make your back look strong and wide.
Rhomboids: These muscles are between your shoulder blades. They’re like a pair of tiny muscles that work together. When you squeeze your shoulder blades together, it’s the rhomboids doing their job. This helps keep your shoulders back and your posture straight.
Trapezius: The trapezius is a big, triangle-shaped muscle that covers the back of your neck and shoulders. It helps you move your shoulders up and down. Think about shrugging your shoulders; that’s your trapezius at work. It also helps support your neck and head, keeping them upright.
Pulldown back exercises
Pulldown exercises are like secret codes for making your back muscles strong. Imagine them as exercises where you pull something down to work your back muscles.
The cable machine allows for constant tension on your muscles as opposed to dumbbells and machines.
Lat pulldown machine
You can do several lat pulldown variations with just this one machine. You also can do a lat pulldown exercise on a regular cable machine.
Wide grip lat pulldown variation
Think of this like holding onto a wide bar. When you do a wide-grip pulldown, you work your big back muscles, especially the ones on the sides. You are working your “wings”.
- Attach a wide grip handle to the lat pulldown machine and assume a seated position.
- Grasp the handle with a pronated grip (double overhand) as wide as possible.
- Initiate the movement by depressing the shoulder blade and then flexing the elbow while extending the shoulder.
- Pull the handle towards your body until the elbows are in line with your torso and then slowly lower the handle back to the starting position under control.
- Repeat.
Close grip lat pulldown variation
You will typically change the attachment and your hands for this variation. Doing a close grip pulldown works the middle of your back.
- Attach a V-bar handle to the lat pulldown machine and assume a seated position.
- Grasp the handle with a pronated grip (double underhand) at shoulder width.
- Initiate the movement by depressing the shoulder blades and then flexing the elbow while extending the shoulder.
- Pull the handle towards your body until the elbows are in line with your torso and then slowly lower the handle back to the starting position under control.
- Repeat for the desired number of repetitions.
Tip: Keep your chest up throughout the exercise.
Reverse grip pulldown
- Start by sitting at a lat pulldown machine and adjusting the seat so that your knees are at a 90-degree angle.
- Grab the bar with an underhand grip and then position your hands so that they are shoulder-width apart.
- Slowly pull the bar down from there until it is level with your chin.
- Be sure to keep your elbows close to your sides throughout the motion.
- Return the bar to the starting position and repeat.
All of the pulldown exercises help make your back strong, but they focus on different parts of your back.
Single arm lat pulldown
A unilateral exercise is the perfect way to help with muscle imbalances that you might not be aware of when doing lat pull downs.
- Turn your body perpendicular to the cable machine and grab the handle with one hand.
- With your arm straight, bring your shoulders back and engage your core.
- Pull down and in until you feel a strong contraction in your back. Your elbows should be in line with your torso and shouldn’t go behind your body. Pull the weight through your elbow.
- Hold the contraction and then slowly release the weight until your arm is straight and you feel a stretch.
Cable pullovers or straight arm pulldowns
- Place an inclined bench in front of a cable machine.
- With your back against the bench, pull the rope down to your hips, then return to the starting position.
- Make sure to keep your core engaged throughout the entire range of motion to prevent your lower back from arching.
- Release and extend your arms upward in a controlled fashion.
- Repeat.
Face pulls
This is a shoulder exercise. It can be done during back day because of your anatomy and helping with your overall posture.
- Assume a split stance with the arms straight out in front of you utilizing a pronated grip.
- Inhale and pull the rope towards your face with the elbows high.
- Slowly lower the rope back to the starting position and repeat for the desired number of repetitions on both sides.
Banded-assisted pull ups
- Attach a resistance band to the pull up bar
- Step on a stool or bench (if necessary) and place one foot or knee (depending on your comfort and strength level) into the band. The band should be taut, providing a nice bit of resistance.
- Reach up and grab the bar with an overhand grip (palms facing away from you). Your hands should be slightly wider than shoulder-width apart.
- With the band looped under your feet or knees, pull your body up towards the bar. Your aim should be to bring your chin above the bar while keeping your shoulders pulled back behind you, keeping your shoulder from rounding forward at the top of the movement.
- Lower yourself down slowly, maintaining control throughout the entire movement.
