the giant backs of the best are built by lots of hard pulls, rowing and pull-ups! If pull-ups are not done well and the latissimus dorsi is far from pumped up, high pull-downs come into play just right.
Build an impressive back, relying on one or two common movements makes it difficult to achieve this goal, and when you know more about high pulldowns, you also know more about how to build an inverted triangle back.
hard pulls
the high pull-down is an effective exercise that primarily targets the latissimus dorsi, (the latissimus dorsi is the large fan-shaped muscle that takes up most of the back) and also includes stimulation of the middle and lower trapezius, rhomboids and serratus, while the elbow flexors and biceps, which are the supporting muscles, are also involved.
Therefore, the high pull-down is a very effective movement if you want to develop a stronger, more proportioned back. Here, there are 5 variations of the high pull-down that can be placed in a back training programme to complete a complete latissimus dorsi workout.
back muscles
the basics of the high pull-down
aesthetics aside, there are countless benefits to having a well-developed back, such as better posture, improved spinal health, injury prevention and an overall increase in physical vitality. A strong back is also essential for chest exercises, and the more you practice high pull downs, the more weight you will be able to bench press.
The back is the largest muscle group in the upper body and covers a lot of muscles. Training it will give you more strength, as well as improving overall body stability, resulting in better stamina and fitness.
high pull-down behind the neck
taking a step back, especially when overtraining the front side muscles at the expense of the back, can lead to muscle imbalances, rounded shoulders, slipped shoulders, neck and shoulder pain, and even back injuries. A well-designed back training programme should include a variety of movements such as hard pulls, dip rows, pull-ups, high pulldowns and deep squats.
high pull-downs
basic tips for high pull downs
1. Choose a long bar and sit under a high pull down machine
2. Hold the bar with your palms facing forward and with a moderate grip.
3. Straighten your arms, hold the bar in your hands and tilt your body back about 30 degrees while keeping your chest up and your elbows facing down.
4. Tighten and lower your shoulder blades and pull your upper arms downwards, bringing the bar down until it almost touches your upper chest. Keep your upper body as stable as possible throughout.
5. Concentrate on the maximum contraction at the lowest point.
6. After a pause of one second, slowly lower the crossbar upwards.
high pull down
this movement is great if you want to build up a striking latissimus dorsi. This movement can also be done in many different ways, all of which can lead to exceptional muscle gains. Strength training enthusiasts believe that alternating variations of the high pull-down will work the muscles in all directions and without any dead spots, thus making the pull-down movement the most effective one.
Here are 5 variations of the high pull-down that you don't want to miss!
high pull-downs
1. Wide grip high pull down
if the main goal of the workout is to increase the width of the back, go for the wide grip high pull down. This will stimulate the biceps, forearms, triceps, rotator cuff muscles and the posterior deltoid bundle, in addition to better stimulating the muscle fibres of the large round muscle and the upper back latissimus dorsi.
wide grip high pull-down
however, avoid holding the grip too wide as this will reduce the exercise stroke and at the same time increase the likelihood of injury. One of the greatest benefits of this type of training is the increased ability to pull up, making sure to squeeze and contract the scapulae to maximise muscle stimulation and avoid relying on inertia when doing muscle training.
2. High pull-down behind the neck
this exercise may put unnecessary stress on people with inflexible shoulders, but for others it is probably the best back shaping movement for everyday life.
high pull-down behind the neck
as long as you control your body position and start with a lighter weight, the movement stroke of this movement can accommodate a greater overall contraction and bring more gains. If shoulder flexibility is not an issue and you can get the most out of your back, this is the move to do.
3. V-handle opposite grip high pull down
the opposite grip high pull down will help you focus on stimulating the mid-back heart while also working the latissimus dorsi muscles. Training these muscles will provide support for core movements and improve your stability and performance in all sports.
v-handle high pull down
grasping the v-handle firmly, slowly pull the weight straight down until it is roughly flush with the middle of the chest, focusing on the contraction of the back muscles. The movement must be angled backwards a little more than usual to allow for a better stretch of the latissimus dorsi and to complete the full range of motion.
4. Reverse grip high pull down
this variation is best suited to building up the thick, lower latissimus dorsi muscles that continue down to the lats. Hold the bar on the pull-down apparatus with a narrow grip, keeping the chest up and the back in a neutral position as you pull the bar to the chest. The closer the hands are together, the more the erector spinae muscles are worked.
reverse grip high pull down
the reverse grip high pull down stimulates the growth of the latissimus dorsi muscle through a more flexible range of motion of the shoulder joints and scapulae, while improving shoulder stability by engaging the trapezius and biceps.
5. Single arm high pull down
if you want to improve the muscles' pronation consistency and maximise their range of contraction, the one-arm high pull-down is unbeatable. Towards the end of your workout, try a few sets of light weight single arm high pulldowns. Complete each movement in a slow and controlled manner, pausing for a moment at each lowest point.
one-arm high pull-down
as you pull down on the handle, bend your elbow while pressing over to the side and do not return with no force at all, keeping the muscles under tension during the movement.
back extension
with muscles full and lines defined, the masters do well with high pulldowns, and these variations complete your back training!