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Pullups are one of the most effective bodyweight exercises to build upper body strength. The ability to do pullups is considered a sign that one has reached a certain level of strength in their fitness journey. It can be an uphill task for beginners to pull their bodies up. Beginners mostly perform assisted pullups (using exercise bands or support from a trainer or partner), slowly building strength. Another great way to systematically build muscle strength to land a pullup is through the lat pulldown exercise.
Lat pulldowns and pullups have similar movements. They target the same set of muscles, engaging the latissimus dorsi (lats or the wings), which come into play when one performs a pullup. According to a study, the lats muscles work in coordination with the teres major and pectoralis major muscles to rotate and extend the arm at the shoulder joint. The muscle is active in moving the upper body when the arms are fixed above the head while climbing or performing pullups or chin-ups.
Lat pulldowns vs pullups
Both lat pulldowns and pullups are effective workouts to strengthen the back muscles. However, while one is a bodyweight exercise, the other is done with weights. “Lat pulldowns help in building strength for pullups. The movement is similar in both the exercises, and most of the same muscles are involved,” says Ahmedabad-based ACE-certified fitness trainer, Rishi Jethwa. “Beginners who don’t have the strength to do pullups should opt for the lat pulldown workout along with assisted pullups. Practicing the lat pulldown will let one progress to doing pullups without any support.” Besides, lat pulldowns strengthen not just the lats but also other muscles in the back, shoulders, arms and chest.
“One finds pullups difficult because the body must be pulled against gravity, and the core muscles are heavily involved,” explains Jethwa. “In lat pulldown, the core is partially engaged, and the workout is done while sitting. And an individual also has the flexibility to lift weights based on their strength with progress made over time.”
Injury risks for lat pulldown
When performing the lat pulldown, ensure that you sit in a 90-degree angle while looking straight ahead. As you pull the rod down, your elbows should move within the line of the body. Further, exert equal pressure with both hands while pulling the weight down.
Improper posture increases the injury risks to the neck along with developing frozen shoulder and cervical spondylitis over time.
How should you grip the bar and breathe while exercising?
In both these exercises, your arms should make a ‘V’ shape while holding the bar. The width of the ‘V’ depends on the person’s frame, that is, those with a wider frame can hold the bar wider.
The breathing pattern while performing lat pulldowns and how wide the hands are stretched to hold the bar directly influence the benefits of the exercise. “You should exhale when the weights are pulled down and inhale when the muscles are relaxed,” explains Jethwa. “By not following a proper breathing pattern, the benefits of the workout are reduced. In pullups, a wide grip while holding the bar engages the lats more. However, while holding the bar with a wide grip, ensure that your muscles are not overstretched,” he adds.
Takeaways
- Lat pulldowns and pullups target almost the same set of muscles and have similar movements. The former effectively strengthens the latissimus dorsi, which aids in strengthening so people can perform pullups.
- Besides assisted pullups, one can also practice lat pulldowns to build strength and progress toward pullups.
- If proper posture is not maintained during the workout, one has greater chances of injuries, which could lead to frozen shoulder and cervical spondylitis over time.
