#lat exercises

[gymft1]

Do you want to build and bulk up your leg muscles in the gym? Then you need to include straight bar leg exercises in your training schedule.

The question is, why are straight bar leg exercises one of the most important and best training plans for building leg muscles?

Because these exercises are compound exercises that target leg muscles from all areas. Since leg muscles need a lot of exercises and contribute to many movements, you will need more than one exercise to build and strengthen them from all sides. These straight bar leg exercises will help you build and build your shoulders the way you want. They will also give you more fitness and strength.

In this video, we offer you more straight bar leg exercises. And if you want to diversify your training program, you are in the right place. I will leave you in the description some links to different shoulder exercises and some other exercises for the rest of the body.

Non-literal translation:

If you want to have strong and muscular legs, you need to include straight bar leg exercises in your workout routine. These exercises are compound exercises, which means they work multiple muscle groups at the same time. This is important for building strong and balanced legs.

Straight bar leg exercises are also effective for building muscle mass. They can help you add size and definition to your legs.

In this video, we show you some of the best straight bar leg exercises. We also give you tips on how to perform these exercises safely and effectively.

If you're looking to build strong and muscular legs, straight bar leg exercises are a great place to start.

[hetagrammy]

Here's my round of six fanarts, since I decided to take a crack at it again! Thanks to everyone who dropped suggestions into my inbox! I'm putting the full images under the cut.

Also, a bonus Seychelles as requested:

[gymaaholic]

Can't Feel Lat Pulldown In Your Lats?

If you don’t feel lat pulldowns in your lats, you’re doing them wrong 🙅‍♀️

Try these and you’ll feel the difference 💪

Get your back workouts in our app 👇

https://www.gymaholic.co/app

[thefreckledgymrat]

Week 95, Day 478

My back is looking 👌

[metalfeather]

Remember kids the key to a good gym photo is standing under the right lights and flexing your muscles in the right pose

[thatrandombystander]

It turns out the gym bros are right and lifting weights is immensely satisfying. I've spent the last like month trialling different exercises and stealing progressively heavier dumbbells from my brother and now I feel like I have an exercise set list and weight levels that work for me while targeting different upper body muscles

I'm not gonna be that rigorous about doing multiple sets of reps for each exercise, but I figure even doing a little bit semi consistently is good for me

It's just satisfying to do bicep curls with some chunky dumbbells or to have that soreness in my triceps the next day y'know? Can literally feel it that I've done something

[clowndensation]

i HATE lateral raises i hate them i hate them. lateral raises rot in hell forever and ever amen.

[anjanaseoanalyst-blog]

Advanced Lat Pull-Down Workouts: Tips and Tricks for Taking Your Training to the Next Level

The lat pull-down is a staple exercise in many strength training routines, known for its ability to develop the latissimus dorsi—the large muscles that give your back its width and “V” shape. While the basic movement is widely recognized, many people fail to unlock the full potential of the lat pull down machine by sticking to the same repetitive motions and techniques.

As you progress in your fitness journey, it’s essential to push beyond the basics to achieve greater muscle growth, strength, and definition. Incorporating advanced techniques into your lat pull-down workouts can help you target muscles more effectively, break through plateaus, and enhance overall upper-body performance.

In this guide, we’ll dive into advanced lat pull-down techniques, offering tips and tricks to elevate your workouts including an example like Jerai Fitness Lat Pull Down, designed to provide a more dynamic and efficient workout experience. 

Why Take Your Lat Pull-Down Workouts to the Next Level?

While traditional lat pull-downs are great for beginners, they can quickly become less effective if your body adapts to the same routine. Advanced variations and techniques not only keep your workouts fresh but also:

Activate different muscle fibers for more comprehensive growth.

Increase strength and endurance, improving your ability to perform pull-ups and other compound exercises.

Enhance muscle mind connection, allowing you to isolate and engage your lats more effectively.

1. Mastering Proper Form Before Advancing

Before jumping into advanced techniques, it’s crucial to ensure that your form is flawless. Many lifters unknowingly use momentum or improper posture, limiting the effectiveness of the exercise and increasing the risk of injury.

Key Form Tips:

Grip width: Use a grip slightly wider than shoulder-width to target the lats effectively.

Posture: Sit upright with a slight arch in your lower back and engage your core.

Controlled movement: Avoid jerking the bar down. Instead, pull smoothly, focusing on squeezing your shoulder blades together at the bottom of the movement.

Elbow positioning: Keep your elbows pointed down and close to your body to maximize lat engagement.

2. Advanced Lat Pull-Down Variations

Once you’ve mastered the basics, it’s time to explore variations that challenge your muscles in new ways.

a. Reverse-Grip Lat Pull-Down

Switching to an underhand grip shifts the emphasis to the lower lats and incorporates more bicep activation.

How to do it:

Use a shoulder-width grip with palms facing you.

Pull the bar down toward your chest, keeping your elbows close to your sides.

Focus on a slow eccentric (upward) phase to maximize tension.

b. Single-Arm Lat Pull-Down

Isolating each side individually helps correct muscle imbalances and enhances mind-muscle connection.

How to do it:

Attach a single handle to the machine.

Perform the pull-down with one arm, ensuring full range of motion.

Keep your torso stable to prevent compensating with other muscles.

c. Behind-the-Neck Lat Pull-Down (With Caution)

This variation targets the upper back and traps but requires proper form to avoid shoulder strain.

How to do it:

Use a light weight and a wide grip.

Pull the bar behind your head to the top of your shoulders.

Keep movements controlled and avoid excessive neck flexion.

3. Implementing Advanced Training Techniques

In addition to variations, applying advanced training methods can help stimulate muscle growth and strength.

a. Drop Sets

Perform your set to failure, then reduce the weight by 20-30% and continue for more reps without resting. This method increases muscle fatigue and promotes hypertrophy.

b. Time Under Tension (TUT)

Slowing down the movement increases the time your muscles are engaged, leading to greater muscle growth.

How to do it:

Take 3-4 seconds to lower the bar and 2 seconds to pull it down.

Hold at the bottom for 1-2 seconds to maximize contraction.

c. Supersets

Pair lat pull-downs with complementary exercises like seated rows or pull-ups to exhaust your back muscles and improve endurance.

Common Mistakes to Avoid in Advanced Training

a. Using Too Much Weight

Lifting too heavy often leads to poor form and reduced muscle engagement. Focus on controlled movements with moderate weight to maximize lat activation.

b. Leaning Back Excessively

Leaning too far back turns the exercise into more of a row than a pull-down, shifting focus away from the lats. Maintain an upright posture with only a slight lean.

c. Neglecting the Eccentric Phase

Many people focus solely on pulling the weight down but neglect the eccentric (lowering) phase. Slowing down the release engages your muscles longer and promotes growth.

6. Recovery and Stretching for Optimal Performance

Advanced training places greater stress on your muscles, making recovery and stretching essential.

Post-Workout Stretching Tips:

Lat stretch: Hold onto a bar or doorway, lean back, and stretch the lats for 20-30 seconds per side.

Foam rolling: Use a foam roller to release tension in the upper back and shoulders.

Conclusion

Taking your lat pull-down workouts to the next level requires more than just heavier weights—it’s about refining your technique, introducing new variations, and applying advanced training principles. Whether you're aiming to build a wider back, improve pull-up performance, or enhance overall strength, these strategies will help you achieve your goals.

With equipment like the Jerai Fitness Lat Pull Down, you’ll have the support and functionality needed to push your limits and achieve optimal results. Stay consistent, focus on form, and embrace the challenge of advanced training to unlock your full potential.

[thefreckledgymrat]

Wide lat pull with pronated grip

I could have recorded this at a better angle but oh well

[compassionmattersmost]

7: Exploring the Lat Pulldown Machine: Gentle Strength Training for Post-Viral ME/CFS

As we continue our mindful approach to exercise with Post-Viral ME/CFS, we’re moving on to one of the most versatile and accessible machines in the gym—the Lat Pulldown Machine. This machine allows for controlled upper body movement and provides a gentle way to engage your back, shoulder, and arm muscles without placing excessive strain on your system. In this post, we’ll walk through how to use…

[freeonlineworkouts]

How to Do a Lat Pull Down Correctly?

[excelfit]

 Do's and Don'ts for using the lat pulldown machine:

 Do's:

1.Adjust the Machine: Set the seat height and thigh pads so that your thighs are secured and your feet are flat on the floor.

2.Warm-Up: Perform a brief warm-up before starting your lat pulldown routine to prepare your muscles and joints.

3.Grip: Use an overhand grip slightly wider than shoulder-width apart to target the lats effectively.

4.Maintain Proper Posture: Keep your back straight, chest up, and shoulders down throughout the exercise to minimize strain on the lower back.

5.Controlled Movement: Pull the bar down smoothly and in a controlled manner towards your upper chest, focusing on engaging the lats.

6.Full Range of Motion: Lower the bar until it touches your upper chest or just below, then allow your arms to fully extend without locking your elbows to stretch the lats.

 

Don'ts:

1.Use Excessive Momentum: Avoid using momentum or swinging your body to pull the bar down, as this can reduce the effectiveness of the exercise and increase the risk of injury.

2.Lean Back Excessively: While a slight lean back is okay, avoid excessive leaning back during the pulldown, as it can strain your lower back and reduce the engagement of the lats.

3.Grip Too Narrow: Using a grip that is too narrow can limit the activation of the lats and increase strain on the wrists and elbows.

4.Neglecting Breathing: Remember to breathe naturally throughout the exercise, exhaling as you pull the bar down and inhaling as you return to the starting position.

5.Ignoring Proper Form: Always prioritize proper form over lifting heavier weights. Maintain control and focus on the muscle contraction in your lats.

6.Overtraining: Allow adequate rest between sets and workouts to prevent overtraining and promote muscle recovery and growth.

By following these do's and don'ts, you can maximize the effectiveness of your lat pulldown workouts while minimizing the risk of injury.

[maximumpoppy]

You can have a workout on a scissor lift

[everestfitness]

WOD 12/5/2023

MOW Day #2

WO I/GYM

Leg Press (7 Sets)

Seated Lat Cable Rows/DB Straight Leg Deadlifts (5 Sets)

Front Lat Cable Pulldowns/Crunches/Lower Leg Flexibility Exercises (6 Sets)

Leg Curls (4 Sets)

Leg Extensions (4 Sets)

Seated Lat Row Machine (5 Sets)

Bicep Cable Curls (5 Sets)

WORK: Walk 7.7 Miles

[petertingle-yipyip]

MISS POSSESSIVE - JOAQUIN TORRES

Pairing: Joaquin x Reader // Word Count: 2,061

Summary: So what if you were a little possessive? No one got hurt. (fun fact: the biting story is a true story)

Your relationship with Joaquin was no secret.

You two didn’t necessarily shove it down everyone’s throats, but you didn’t hide anything either. You arrived at most trainings together, sat next to and against each other, went to lunch together, left together. The only time you were really apart was when he went on a mission with Sam and you went with your recon team.

You noticed the new set of eyes in the training center one day. You were doing your planned solidcore routine while Joaquin did weights on the other side of the center.

You saw her when you took a break between exercises. You sat flat on the machine’s pad and breathed deeply, glancing around the relatively empty center. You and Joaquin were there, as part of your usual schedule, along with Nat and Yelena sparring in the far corner. Kate was doing some yoga routine with the blonde that was actively staring at Joaquin, who was oblivious as he began a set of lat pulldowns.

You stared at your boyfriend for a moment as well. Admittedly, the blonde had a fair excuse to stare, and she was new. Or you hadn’t met her at least. Maybe she didn’t know.

You pushed a headphone aside, ready to snap at her, when Kate smacked her friend’s arm. You could barely hear her say to pay attention and that he was taken. Kate met your eyes a moment later and she offered you a thumbs up with a nod, a not-so-subtle confirmation that she had your back.

You smiled at her as you chuckled. Replacing your headphones, you went back to suffering through solidcore.

Later that week, in a more packed training center, Joaquin’s newest fan was watching him again. You two were jogging the track and conversating, and he decided to show off and jog backwards. You caught the woman over his shoulder and you fixed a glare in her direction. Her eyes met yours and she changed from basically undressing Joaquin in her head to daring you to stop her.

“Hello?” He waved a hand in front of your face and your attention slid back to him. “What was that?” He was smirking slightly.

“Nothing.” You shrugged. “You’re gonna fall.”

“I’m not gonna fall.”

“You’re gonna fall.”

“I’m not gon-“ He began before nearly tripping over his own feet.

His arms flailed slightly and you caught him, which caused you to stumble with him. You couldn’t help the laugh as he righted and you two resumed your easy pace.

“Don’t tell Sam.” He said quickly.

“I already saw!” Sam called from the other side of the track.

Joaquin groaned in embarrassment and you nudged him slightly with your elbow. He frowned dramatically at you and you giggled before jerking your chin, daring him to keep up as you increased your stride.

By the end of that week, his watcher had built up some courage.

You were at the cubbies near the door, rifling through your bag for your sparring gloves. Joaquin was leaning against the wall near the cubbies, casually mentioning how he had his already and you were putting your session behind. You mocked him quietly as you dumped the contents of your bag on the floor.

“You set me up.” You blamed him.

“Me?” He laughed. “I’d never do such a thing.”

“Yes you would, because you know I can kick your ass.”

He sighed dramatically and knelt beside you to help you look. You filtered through your scattered items while he checked the zippered pockets. He was the one to find them, which only added on to his guilt in your mind, and you shoved everything back away.

He offered you his hand to get up and you made a show of your reluctance as you took it. He laughed, pulled you to his chest, and kept you close with an arm over your shoulders.

She wasn’t there when you two began your session. You would’ve felt those baby blue eyes following. By the time you were taking a break, she was there, lingering at the edge of the sparring area. She pretended to be focused on her own workout  when Joaquin glanced in her direction but she didn’t hide her blatant stare when you looked at her.

You didn’t give a warning before storming over. You knelt to be at her level and she propped herself up on her elbows. She opened her mouth but you cut her off.

“Funny how you think I don’t notice the way you undress him with your eyes almost everyday.” You said flatly.

“I don’t know what you’re talking about.” She rolled her eyes.

“Look at the floor. Or the ceiling. Or anyone else in this place. Just keep your eyes off him.” You forced a smile that was anything but friendly. “Got it?”

“I’m so scared.” She said sarcastically, craning her neck to see around you.

“Listen. I can only be nice about this for so long. Some fights you’re not gonna win. And him?” You nodded towards him once. “No way.”

“May the best woman win then.” She shrugged and returned to her sit ups.

You kicked her braced feet away before heading back to Joaquin, earning a muttered “bitch” as you left. His brows furrowed but you waved him off. With a new anger in your veins, you knew you’d hit someone you shouldn’t soon, which made the next portion of your sparring more intense than necessary.

You were both covered in sweat by the time you were done. You had also both removed your shirts by then. Your muscles were burning with the effort and you assumed Joaquin’s were too, but by the way he was talking your ear off you wouldn’t have guessed.

“You’re pretty chatty.” You teased with a grin.

“You wouldn’t let me get a word in over there!” He sounded offended as he threw a hand towards the sparring area. “Anytime I tried to talk, you pounced.”

“I pounced?” You laughed. “What am I, a cat?”

“A feral one.” He muttered and you smacked his arm before you both laughed. “Definitely feral.”

“If I was feral, I’d bite.”

“You do!”

“I do not!”

“Didn’t you bite a kid in second grade?”

You whirled to face him and jabbed a finger into his chest. “You know good and well that I had a good reason!” You defended.

His hands went up in surrender but the grin was still plastered on his face.

“I felt threatened.”

“And biting was the only answer?” He tried and failed to keep his laughter contained.

“Yes! I was playing my own game, he tried to make me the prisoner in his war game with some other kid. You don’t put your arm-“

“Around someone’s neck and not expect to get bit.” He finished and you glared lightly at him. “At least you didn’t get suspended.”

“I cried in the principal’s office because I was scared of getting in trouble.” You deadpanned. “I don’t think I ever apologized to the kid, though.”

“And you still went on that field trip.” He shook his head, clicking his tongue. “I’m so disappointed in you, Y/N/N.”

“Oh no, whatever will I do now?” You dramatically put your hands to your heart.

“Just don’t bite me.” He shrugged, which earned another smack to his arm.

“I left my water. Grab my bag?” You began backing away towards the sparring corner.

“Yeah.” He nodded and went towards your cubby.

As you were grabbing your bottle, Kate and Yelena were stepping into the square. Kate waved enthusiastically at you and Yelena held a fist towards you. You bumped your own against hers and smiled towards Kate.

“How’s it going?” You asked. “Feeling stronger?”

“Today’s the day.” Kate nodded firmly.

“Ha!” Yelena responded loudly and you turned. “You think you’ll beat me?”

“Okay, you say that like it’s a joke.” Kate frowned.

“Was it not?” Yelena laughed. “C’mon, Kate Bishop.”

“Why do you still do that? Stop saying my name like that!” Kate urgently whispered.

“I don’t know, Lena. She might.” You added. You gave Kate a once over glance and then nodded slightly. “Yeah, I think she actually has biceps now.”

“See?” Kate threw an arm towards you. “Wait a second.” She furrowed her brows.

“Staying to find out?” Yelena asked, bouncing side to side on the balls of her feet.

“No, Joaquin and I are gonna try to catch a movie.” You nodded towards where you left your boyfriend. “Just came back for my water.”

“Oh!” Kate announced. “That reminds me…”

“You’re stalling.” Yelena complained.

“It’s important!” Kate insisted then turned to you again. “Sorry about before. I tried to tell her.”

“The new girl?”

She nodded, almost looking embarrassed, but you shrugged.

“I told her today in the nicest way I could to back off.” You waved a dismissive hand.

“What if she didn’t get the memo?” Yelena asked, focusing on something over your shoulder.

“Oh shit…” Kate looked at the same thing behind you.

“What are you two-“ You mumbled and turned to see for yourself. “Oh.”

You crossed your arms and watched for a moment. Joaquin was sitting on the floor with the new girl kneeling beside him. They were involved in some sort of conversation and you were just glad he had put his shirt back on. She exaggerated a laugh and he was confused for a second. Apparently, what he said hadn’t been that funny.

“I think you should start planning your friend’s funeral, Kate Bishop.” Yelena said flatly as the blonde reached out and put her hand on Joaquin’s forearm.

“No, it’s…” You began.

You knew Joaquin. You knew his mannerisms and body language better than anyone. He didn’t care to be talking to this girl, not in the way she was trying to talk to him. He had his phone in one hand and judging by the way he kept looking down at it, he would’ve rather been scrolling than talking to her.

“You’re better than me.” Kate offered. “Two warnings and she still acts like that? Friend or not, I’d slap the hell outta her.” She laughed slightly.

Her other hand landed on his forearm and her other moved to his upper arm. Your brows rose and as if that expression sent a signal, Joaquin looked over towards you with wide eyes.

“Pray for her.” Kate said simply as you took long strides to get back to Joaquin.

He stood as you got closer and she bounced up beside him. She stepped closer, one of her hands on his shoulder and the other reached for his hand.

“Ready to go?” You made a point of only speaking to and looking at Joaquin.

“Yeah.” He sighed in relief and shifted to get away from her touch. “We leave now, we’ll have enough time to shower first.”

“Did you get the tickets already?”

“I thought you were going to stick around and spot me.” The blonde pouted.

“I’ve got ‘em.” Joaquin answered. “And your bag, m’lady.” He bowed slightly as he offered you your bag.

You laughed slightly and slung the strap over your shoulder.

“But Joaquin!” She cried, grabbing his hand with both of hers. He immediately pulled away and she pursed her bottom lip in another pout.

“He already said he’s busy.” You snapped. “Go see if Kate or Yel have time to babysit.”

“I didn’t realize you were his mommy.” She said sarcastically.

You turned to face her fully but Joaquin pulled on your bag to force you back a step. He tapped his knuckles against your thigh and you shifted your weight closer to him.

“Seriously.” You threatened. “Get your hands off my man.”

“Scared?”

“I’m gonna kill her.” You ground your teeth and looked to Joaquin.

Quickly, he put his arm around your shoulders and guided you out the doors. She called after him but you lifted your hand to give her the middle finger. After a string of curses were directed at you, Joaquin closed his hand over yours with a laugh.

“Told you.” Joaquin said proudly as he opened the passenger door for you.

“Told me what?” You raised a brow.

“Feral.” He grinned.

You opened your mouth to argue then closed it. Maybe he was right, at least where he was concerned.

Feral. Possessive. Protective. Same thing, right?

[thefreckledgymrat]

Week 97, Day 491

Upper Shoulder Focus

Narrow lat pulldown recorded by my wife💕