If you are looking for a way to strengthen your back muscles, you might have come across the lat pulldown exercise. This popular exercise involves pulling a lat pulldown bar down to your chest while sitting on a seat.
But is it a compound exercise or an isolation exercise? And what are the benefits and drawbacks of doing it? Let’s find out!
A compound exercise is one that works multiple muscle groups at the same time, while an isolation exercise targets only one muscle group.
Compound exercises are generally more efficient and effective for building strength and muscle mass, as they stimulate more muscle fibers and hormones. Isolation exercises, on the other hand, are useful for improving muscle definition and correcting muscle imbalances.
The lat pulldown is considered a compound exercise, as it works not only the latissimus dorsi (the large muscles on the sides of your back) but also the biceps, forearms, rear deltoids, trapezius, and rhomboids.
These muscles work together to pull the bar down and stabilize your shoulders and spine. The lat pulldown is a great exercise for developing a wide and muscular back and improving your posture and shoulder mobility. Although lat pulldowns are a compound exercise, there are some isolation exercises that you can do on a lat pulldown low-row machine to work different muscle groups in your upper body.
You can also do variations of these exercises by changing the movement's grip, angle, or speed.
Bicep Curls
This exercise isolates the biceps brachii muscles in the front of your arms. You need to use a multi-grip curl bar and curl your arms up as you pull the bar down to your chest.
Tricep Pushdowns
This exercise works the triceps brachii muscles in the back of your arms. You’ll find most lifters use a tricep rope or tricep press-down ergo grip attachment. Grab it and push the attachment down to your thighs, keeping your elbows close to your body.
Uprights Rows
Upright rows mainly target the lateral deltoids, which are the muscles on the side of your shoulders. Grasp a multi-grip curl bar with an overhand grip and lift it to your upper chest, keeping your elbows high and wide. Pause and squeeze your shoulder blades, then lower the bar and repeat.
Face Pulls
This exercise targets the rear deltoids, rhomboids, and trapezius muscles in the upper back and shoulders. You must use a tricep rope and pull it towards your face, keeping your elbows high and wide.The lat pulldown is a compound exercise that can help you build a strong and wide back, but isolation exercises are also doable on a lat pulldown machine.
Remember to always consult a certified trainer or a health professional before starting any new exercise program.
