Want to make your back stronger and your posture better? Lat pull down rowing is a great exercise, as it the power of rowing, but combined with lat pull downs. They also hit the lats, and traps and rhomboids on your upper back, and the biceps. We’ll figure out how to master this move and build a stronger more defined back.
Benefits of Lat Pull Down Rowing
1. Improves Back Strength : Your upper body will build muscle and add width.
2. Enhances Posture : It strengthens muscles that control your shoulder and pull it back, which aligns your shoulders.
3. Boosts Pulling Power : It will help you to strengthen exercises such dead lifts, pull up and your everyday tasks.
4. Engages Multiple Muscles : One efficient movement works the back, arms, and shoulders.
Performing Lat Pull-Down Rowing
1. Set-Up :
To adjust the thigh pad, sit on the pull down machine, feet flat and ready.
From grip slightly wider than shoulder width, grab the bar.
2. The Movement :
Squeeze your shoulder blades together (or whatever your site of action is when you compress your chest) while leaning slightly back and pulling the bar down towards your chest.
Pull with your back instead of just your arms.
Release the bar back to the starting position, slowly and extend your arms out.
3. Reps and Sets :
An aim for 3-4 sets of 8-12 reps. Do it with a weight at which you can maintain good form.
Pro Tips for Success
Keep the Movement Controlled : Do not use momentum or jerk.
Engage Your Core : Having a strong core will help stabilize your body.
Focus on the Squeeze : When the bar comes to your chest pause a bit to make sure you’re optimizing muscle engagement.
How to Avoid These Common Mistakes
Do These Instead
6 Easy Ways to Do These Instead
Rounding Your Shoulders : But to avoid strain, keep your chest up and shoulders back.
Leaning Too Far Back : Keep a slight lean but don’t overdo it and make it a full row.
Using Too Much Weight : Once you have mastered the form begin with lighter weights.
Conclusion
Lat pull-down rowing is a simple, but powerful exercise, that builds a stronger back. Improvements in your back strength and posture can be seen by concentrating on proper form and slow adequate increases in weight. Do this move 1 – 2 times a week into your workout routine for best results.
Let’s build that strong, wide back already. Start pulling today!
Quick Tip : Long term results require consistency and tracking your progress!