Lat Pushdowns vs Lat Pulldowns: Which is Best for a Strong, Defined Back?

When it comes to building a defined and powerful back the conversation always seems to be around lat pushdowns vs lat pulldowns. While they may seem the same at first glance they target different muscle groups and have different benefits. Knowing the difference between lat pushdowns and lat pulldowns will help you customise your workouts and get to your fitness goals faster.

What are Lat Pushdowns and Lat Pulldowns?

Lat refers to the latissimus dorsi, the largest muscle in the back responsible for movement and stability. Both lat pushdowns and lat pulldowns work this muscle but in different ways. Let’s get into what makes these two exercises different.

Lat Pushdowns

Lat pushdowns are isolation exercises that target the triceps, pectorals, biceps and latissimus dorsi. This movement involves pressing a weighted bar or handle down from an elevated position, usually done on a cable machine.

• Target Muscles: Triceps and lower lats. Secondary muscles: Pectorals and deltoids.

• Technique:

1. Stand with your feet shoulder width apart.

2. Grip the bar or handle with an overhand grip, palms down.

3. Keep your elbows close to your body and push the bar down until your arms are fully extended.

4. Return to the starting position in a controlled manner to complete one rep.

• Benefits: Lat pushdowns builds triceps strength, elbow extension and upper back endurance.

Lat Pulldowns

Lat pulldowns are compound exercises that target the upper back. This movement involves pulling a bar down towards your chest while seated and engaging multiple muscle groups at once.

• Target Muscles: Upper lats, trapezius, rhomboids. Secondary muscles: Forearms and biceps.

• Technique:

1. Sit at a lat pulldown machine and grip the bar with an overhand grip, slightly wider than shoulder width.

2. Pull the bar down towards your chest.

3. Squeeze your shoulder blades together.

4. Slowly return to the starting position.

• Benefits: Lat pulldowns are great for building upper back strength, improving posture and width of the lats for a broader back.

Lat Pushdowns vs Pulldowns: Which is Better?

Choosing between lat pushdowns and lat pulldowns depends on your fitness goals:

• Lat Pushdowns: Good for isolating and developing the triceps and lower lats. Good for those who want to improve pushing strength and stability.

• Lat Pulldowns: Best for overall back strength and width. Engages multiple muscle groups so good for upper body strength and posture.

Combining Both Exercises in Your Workout

For a balanced workout routine, it’s recommended to do both lat pushdowns and lat pulldowns. Here’s a sample workout:

Day 1: Upper Body

• Lat Pulldowns: 3 sets of 12 reps

• Bench Press: 3 sets of 10 reps

• Seated Rows: 3 sets of 12 reps

• Overhead Press: 3 sets of 10 reps

Day 2: Lower Body

• Squats: 4 sets of 10 reps

• Deadlifts: 3 sets of 8 reps

• Leg Press: 3 sets of 12 reps

Day 3: Upper Body

• Lat Pushdowns: 3 sets of 15 reps

• Pull-ups: 3 sets of 8 reps

• Dumbbell Rows: 3 sets of 12 reps

• Tricep Dips: 3 sets of 15 reps

Mistakes to Avoid

Regardless of whether you’re doing lat pushdowns or pulldowns, proper form is key to avoid injury and get the most out of the exercise. Here are the common mistakes to watch out for:

• Using too much weight: Don’t compromise your form by using too much weight. Start with a weight you can manage and increase as you get stronger.

• Wrong Grip: Make sure your grip width and type matches the muscle you’re targeting. A grip that’s too wide or too narrow can lead to inefficient workout and strain.

• Leaning Back: Don’t use momentum to complete the exercise. Engage your core and keep your back straight throughout the movement.

Conclusion

Both lat pushdowns and lat pulldowns are part of a well rounded upper body workout. Now that you know the differences and benefits, you can strategically include these exercises in your back and overall fitness routine.

Whether you choose lat pushdowns for isolation or lat pulldowns for compound, consistency and proper form is key. Do both in your workout to get a strong back.