Nadia Bao Bonnie

have a wicked back pumpy from today’s workout but cannot photograph it for the life of me. single arm lat pulldowns and db rows felt so good today, for the first time in a while. and no pain!!! well outside the normal muscle soreness/fatigue. no sciatic, shoulder, knee, etc pain. legs destroyed me, I barely hit rep range for split squats lol. overall a great workout tho ❣️

Rows, pull-ups, and lat pulldowns

Tone Your Back with 4 Easy Exercises to Build Strength and Muscles

<h2>Exercises to Build a Strong Back</h2> <p>Building a strong, muscular back takes work, but it's totally worth it. Having a built back makes you look awesome and feels great. Here are some easy exercises you can do to start putting some meat on those muscles.</p> <h3>Lat Pulldowns</h3> <p>This exercise works your "lats," which are the big, wide muscles on the sides of your back. To do it:</p> <ol> <li>Sit at the lat pulldown machine and adjust the seat and pads so you're comfy.</li> <li>Grab the bar with an overhand grip, hands a little wider than shoulder-width apart.</li> <li>Pull the bar down towards your chin by squeezing your back muscles.</li> <li>Hold for a sec at the bottom, then slowly lift the bar back to the starting position.</li> </ol> <p>Keep your back straight and don't lean back too far as you pull the weight down.</p> <h3>Pullups</h3> <p>Pullups are awesome because they use your body weight, so you don't need any fancy equipment. Just find a pullup bar:</p> <ol> <li>Hang from the bar with an overhand grip, hands slightly wider than shoulder-width.</li> <li>Pull yourself up by contracting your back until your chin is over the bar.</li> <li>Hold for a sec, then lower back down slowly.</li> </ol> <p>Focus on squeezing your back, not swinging your body. You can also add weight with a belt to make it tougher.</p> <h3>Barbell Rows</h3> <p>This exercise gives your whole back a good workout. You'll need an adjustable weight barbell:</p> <ol> <li>Bend at the knees and hips with the barbell on the floor in front of you, hands slightly wider than shoulder-width on the bar.</li> <li>Keep your back straight and pull the barbell up towards your chest by squeezing your back muscles.</li> <li>Slowly lower the weight back to the starting position.</li> </ol> <p>Keep tension on your back the whole time. Go lighter at first until you learn the form.</p> <h3>Dumbbell Rows</h3> <p>Dumbbell rows work your back in a different way than the barbell. Grab a pair of dumbbells and stand with feet shoulder-width apart:</p> <ol> <li>Bend at the hips and knees, letting the dumbbells hang straight down from your shoulders.</li> <li>Squeeze your back to lift the dumbbells straight up your sides until they're at chest level.</li> <li>Slowly lower the weights back to the starting position.</li> </ol> <p>Keep your back straight and chest up. These exercises will have your back looking and feeling jacked in no time! Try doing 3 sets of 10-15 reps for each exercise 2-3 times per week.</p>

The Benefits of Lat Pulldowns for a Stronger Back

Lat Pulldowns are a popular exercise for building a strong, defined back, but they offer so much more than just aesthetic benefits. Whether you're an experienced weightlifter or just starting out, Lat Pulldowns can help you improve your posture, prevent injury, and boost overall strength and performance. In this article, we'll explore the many benefits of Lat Pulldowns and how they can help you achieve your fitness goals.

Learn more About: Lat Pushdown Muscles Worked and How to Perform?

Improving Posture

Good posture is essential for overall health and wellness, and Lat Pulldowns can help you achieve it. By strengthening the muscles in your back, Lat Pulldowns can help improve your posture and prevent slouching, hunching, and other common posture issues. This is especially important for people who spend long hours sitting at a desk, as slouching and hunching can lead to chronic pain and discomfort.

Preventing Injury

Strong back muscles are essential for protecting your spine and preventing injury. By performing Lat Pulldowns regularly, you can strengthen the muscles in your back, making them better equipped to support your spine and protect it from injury. This is especially important for athletes and people who engage in high-impact activities, as a strong back can help reduce the risk of injury and improve performance.

Boosting Overall Strength

Lat Pulldowns are a compound exercise, which means they work multiple muscle groups at once. By performing Lat Pulldowns, you not only target the lats, but also work the biceps, shoulders, and upper back muscles. This can help improve overall strength and boost athletic performance. Additionally, Lat Pulldowns can help improve grip strength, which is essential for many other exercises and activities.

Building a Defined Back

Of course, one of the most obvious benefits of Lat Pulldowns is the ability to build a defined, muscular back. By targeting the lats and other back muscles, Lat Pulldowns can help you achieve a V-shaped torso, making you look stronger and more athletic. Additionally, a strong back can help improve your overall appearance and confidence.

Related: chest-supported db row

Easy to Learn and Perform

Lat Pulldowns are relatively easy to learn and perform, making them a great exercise for people of all fitness levels. Whether you're a beginner or an experienced weightlifter, Lat Pulldowns are a simple and effective exercise that you can incorporate into your workout routine. With a variety of grip options, weight resistance, and cable lengths, Lat Pulldowns are highly versatile, so you can customize the exercise to suit your needs.

Safe and Effective

Another benefit of Lat Pulldowns is that they are safe and practical exercises. Unlike pull-ups, Lat Pulldowns allows you to control the weight resistance and movement, making it easier to avoid injury and perform the exercise correctly. Additionally, Lat Pulldowns can be achieved with various grip options, so you can target different muscle groups and avoid overuse injuries.

Cost-Effective

Lat Pulldowns are a cost-effective exercise, as they can be performed with just a cable machine and a pull-down bar. This makes Lat Pulldowns a great option for people who are on a budget or who don't have access to expensive gym equipment. Additionally, cable machines are typically available at most gyms, so you can perform Lat Pulldowns even if you don't have access to a home gym.

Week 95, Day 478

My back is looking 👌

Also during my workout today...I can now do ten pounds on bicep curls and 12.5 pounds on chest press and 40 lbs on the lat pulldown machine

Why is the incline press machine like a serial killer. What the fuucckkkk 5kg and its too hard already

Close grip pulldowns

i forgot everyone flocks to the gym in jan 😔 HOWEVER i SUPPOSE this is a good chance to use equipment i don't usually choose when given full reign of the room

whatever i did at the gym yesterday hit my lats super hard and my poor arms have been like limp little noodles all day, honestly rip