One the best ways to build bigger lats is with a kneeling single arm pulldown, however, not everyone has access to a functional trainer or cable machine. However, a more common piece of equipment you will find in just about any gym and even some well equipped home gyms, is lat pulldown setup.
While lat pulldowns are great builders for the lats, there is something that the single arm pulldown does that the lat pulldown doesn’t — the ability to achieve peak contraction on the lats.
This is due to the fact that the lat pulldown, performed traditionally, has a limited range of motion due to the fixed nature of the bar. That doesn’t mean we can’t get a bette contraction, however.
Simply trade in the traditional lat pulldown for a rocking lat pulldown. The execution is simple, start the movement as you would a traditional lat pulldown, but once you reach the height of your head, begin to pull favorably with one side. This will allow you to drive your elbow back towards your back pockets; one of the cues used on the single arm pulldown down with a cable setup.
By getting a better contraction, you’re exploring a greater range of motion on the lats that you wouldn’t normally find performing a traditional lat pulldown.
When it comes to building muscle, the entire range of motion is important, not just the lengthened position. Building strength and resiliency throughout the full range of motion of the muscle is also important for preventing injury. Avoiding injury is one of the key factors of training longevity and being able to build muscle as you age so full range of motion should not be ignored.
or more tips on how to build muscle and get bigger lats, be sure to stay tuned to this channel and remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.
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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
