The Gironda sternum pull-up is a great bodyweight activity that strengthens your entire back. Like any other pull-up, the objective is to pull your body up on a bar. But, sternum pull-ups require you to look up and lean back more, touching the bar with your lower chest at the top. Because of that, the pull-up variation trains your entire back more effectively. 

Aside from developing adequate pulling strength, an effective sternum pull-up is about proper scapular retraction. You must strengthen your lats, rhomboids, and trapezius, which would allow you to retract effectively and lean back enough for sternum pull-ups. 

One option is to hang from a bar and perform scapular retractions. Begin in a neutral position and engage your back to retract your shoulders. Doing so would lift your body an inch or two without bending your elbows. Relax, take another breath, and retract your shoulders again. We recommend doing sternum pull-ups early in your training, preferably first while you’re at your strongest.

How to do a Sternum Pull Up 

1. Stand underneath a pull-up bar, reach up, and grab it with an even, overhand grip (palms facing forward). Your hands should be shoulder-width apart or slightly more.
2. Bring your shoulders back, engage your abs, and squeeze your glutes.
3. Take a breath and pull yourself up. Bring your shoulder blades as far back as your strength and mobility allow as you go up. 
4. Keep your midsection engaged and lean your torso back.
5. Pull yourself up until your lower chest reaches the bar and hold the top position for a moment.
6. Lower yourself with control and exhale on the way down.
7. Take another breath and repeat.

What muscles does the Gironda sternum pull up activate?

The primary muscle that works during the Gironda sternum pull-up is the latissimus dorsi (lats). Our lats are the largest muscle in the upper body and cover a significant percentage of the upper and middle back (1). The muscle group originates from the lower back and scapula and inserts into the humerus. As such, the muscle plays a vital role in numerous activities, including pulling, retracting our shoulder blades, and providing torso stability.

Our trapezius is the second primary muscle group involved in sternum pull-ups. The muscle covers the upper and middle back, producing force to create shoulder retraction, keep us in an upright position, and more (2). 

Other upper back muscles, including the rhomboids, infraspinatus, and erector spinae, also contribute to sternum pull-ups and synergize with the lats and trapezius. Similarly, midsection muscles, including the rectus abdominis, transverse abdominis, and obliques, flex isometrically to offer torso support.

The biceps, brachialis, and brachioradialis also play a role during sternum pull-ups. Their primary functions are to support our grip on the bar and produce elbow flexion as we pull ourselves up.

Tradtional Pull Up Vs Gironda Sternum Pull Up

Traditional and Gironda sternum pull-ups are similar in some ways. Both exercises train many of the same muscles, their range of motion is identical, and you need a pull-up bar to perform them. But, as discussed above, sternum pull-ups require greater shoulder retraction and torso lean. Doing so allows you to get your lower chest in contact with the bar at the top position. In contrast, traditional pull-ups are more of an ‘up and down’ exercise.

Sternum pull-ups are more challenging than traditional pull-ups because the movement requires greater back strength. You’re not only pulling yourself up but are also leaning back, forcing all of the muscles in your back and midsection to work harder.

A significant benefit of sternum pull-ups is that each repetition is more beneficial, and the exercise allows you to train a more significant percentage of your upper back muscles. As such, the movement brings more athleticism, strength, and balance.

Regular pull-ups are also great, especially for people who cannot do the more advanced exercise. They also strengthen your back, improve grip strength, and develop your biceps (3). Plus, your core muscles work hard to keep you from swinging back and forth.

Variations and Modifications of the Gironda Sternum Pull up

1. Banded Gironda Sternum Pull-Up

Banded Gironda sternum pull-ups are a useful variation you can perform to build the necessary strength for the exercise. Hang a looped band from the pull-up bar, place your knees or feet over it, and begin doing pull-ups. The resistance from the band will take away some of your body weight, making each repetition easier.

2. Gironda Sternum Chin-Ups

The chin-up version of the movement is slightly more bicep-focused. Instead of using an overhand grip, your palms face back. 

3. Hanging Scapular Retractions

Hanging scapular retractions are a simple and beginner-friendly exercise that strengthens your back and teaches you to engage these muscles more effectively. The objective is to hang with your back neutral, engage your midsection and retract your shoulder blades as much as you can.

Mistakes to Avoid

The most common mistake with sternum pull-ups is not leaning back enough. Many trainees set off to perform sternum pull-ups but only manage to do the regular exercise with a slightly exaggerated back arch. Doing so isn’t bad because all types of pull-ups are good for strength and muscle growth, but it’s vital to pull yourself up as high as you can and lean back as you do. That way, you can gradually work up to your first sternum pull-up and build from there. You can also make the movement more accessible by performing sternum chin-ups (palms facing back). 

Another mistake with sternum pull-ups is swinging back and forth as you do repetitions. As with regular pull-ups, not being able to control your body tends to come from weak core muscles. Aside from practicing the exercise regularly, doing some core-specific movements might help. Good examples include planks, reverse planks, hanging knee raises, decline crunches, and cable woodchoppers.

The third mistake with sternum pull-ups is using too much momentum to perform the exercise. Aside from placing significant stress on your joints and connective tissues, doing so prevents you from training and strengthening the correct muscles. It’s much better to do the exercise slowly, even if that means getting fewer repetitions on each set.

Similar Exercises to the Gironda Sternum Pull up 

Inverted Row

Inverted rows are a fantastic back-building exercise (4). The objective is to grab a horizontal bar, keep your feet on the floor, lean back, and pull yourself. Similar to a pull-up, you’re using your pulling muscles to bring yourself to the bar before going back to the starting position. You can modify the difficulty of inverted rows by changing your body’s position. Being more upright makes the inverted row easier, whereas leaning back forces you to lift a larger percentage of your weight.

Renegade Row

Renegade rows are an effective exercise that strengthens your core and works your back. The objective is to assume a push-up position while supporting yourself on a pair of hexagonal dumbbells. You then have to tilt to one side, support yourself on that arm, and row the opposite dumbbell.

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The resistance band lat pulldown might not seem any different from any pulldown variation you would do on a machine. The range of motion is identical; you train the same muscles and maintain the same posture. So why bother with the banded version?

Training with a resistance band is a unique experience because of linear variable resistance (LVR). The more you stretch a resistance band, the more tension it provides. Meaning the closer you get to the end of the range of motion, the harder your muscles have to work. 

Linear variable resistance is beneficial because it forces you to train with good technique, maintain muscle tension, and work extra hard near the end. 

You feel little to no resistance when you first pull on the resistance band. But as it lengthens, your back and biceps have to activate more and more for you to keep going. 

How to do a Band Lat Pulldown 

1. Attach an open-ended resistance band with handles above your head. For example, you can use a resistance band door anchor.
2. Grab both handles with palms facing forward and get down on your knees to lengthen the band and create tension.
3. Squeeze your glutes, engage your abs, and bring your shoulders back and down. 
4. Take a breath and pull the resistance band down and toward your upper chest.
5. Hold the contraction for a second and release both ends of the band slowly as you exhale. Extend your arms fully but avoid protracting your shoulders near the top.
6. Take another breath and pull both ends of the band.

You can also do the single-arm version if your band is light and doesn’t provide much resistance. The only difference is that you would grab both handles with one hand, do your repetitions, then switch and train your other side.

What muscles does lat pulldown (band) activate?

The primary muscle group that works during banded lat pulldowns is the latissimus dorsi (also known as ‘the lats’), the largest muscle in the upper body (1).

The lats originate from the lower back and scapula and insert into the humerus. Their origin and insertion points allow the lats to contribute to shoulder flexion and extension, scapular depression, lateral torso flexion, and more (2).

Banded lat pulldowns also involve our biceps, which produce elbow flexion. As we pull the band down, our biceps contribute by bending the arm (1). 

Our rhomboids, middle and lower trapezius, rear deltoids, infraspinatus, and erector spinae also contribute during lat pulldowns, mainly to keep our shoulders back and help with stability.

Some of these muscles have an active role, but our lats are the ones that do most of the work.

Tips for Proper Form when doing a Lat Pulldown with a Resistance band

The most important thing to remember for banded lat pulldowns is to lengthen the band slowly. Doing so will allow you to keep tension on your muscles and achieve better activation for muscle growth. 

It’s also essential to keep your shoulder blades back. That way, you can keep your shoulders in a better position and engage your back muscles better.

You can also make an interesting tweak to your technique if you choose to do single-arm banded lat pulldowns. Since one of the functions of our lats is lateral flexion (bending your torso to the side), you can add this element when pulling the weight down. 

For example, you would start pulling the band down and add a slight side bend just as you’re in the bottom position and squeezing your lat. Doing so isn’t essential, but it might help you achieve slightly better lat activation.

Another thing to keep in mind is to keep your elbows somewhat tucked and pointing down. Flaring your elbows isn’t ideal because it places your shoulders at a mechanical advantage, forcing them to do more of the work.

Variations and Modifications of the Lat Pulldown (band)

1. Single Arm Lat Pulldown (Band)

The single arm lat pulldown is an excellent variation to train one side at a time and make good use of a lighter resistance band. Working one side is beneficial for muscle activation because you can direct your attention to fewer muscles.

2. Supinated Lat Pulldown (Band)

The supinated lat pulldown is a variation where you rotate your palms in, making them face back. Doing so allows you to engage your biceps better while also training your back. 

3. Pause Lat Pulldown (Band)

The pause lat pulldown is fantastic, especially when using a resistance band. The goal is to pull the band to the bottom position and squeeze your lats for two to three seconds. 

Doing the movement with a band is even better because of the progressively greater resistance. As a result, you can use the band’s peak tension during the pause and cause more significant disruption.

Mistakes to Avoid

A common mistake with the band lat pulldown is not using a full range of motion. Trainees often fail to pull the band all the way or don’t extend their arms fully at the top position. Avoid this mistake because it limits muscle activation and makes the movement much less effective.

Another mistake is not having the right resistance band for the job. For example, you might use a looped resistance band that offers little to no tension at the top but gets too tough near the bottom. Using such a band is bad because it prevents you from stretching your lats under load and limits your range of motion, often forcing you to use momentum.

The third mistake to look out for is leaning your torso too far back. Avoid this error by keeping your torso upright and only leaning back slightly. Leaning back isn’t necessarily bad for training your back, but it limits lat involvement, defeating the purpose of a ‘lat’ pulldown. 

The last mistake to avoid is flaring your elbows out, which often happens when trainees lean too far back. As a result, you shift the emphasis to your shoulders, forcing them to do more of the work, while your lats contribute much less.

Similar Exercises to the Lat Pulldown (band)

Lat Pulldown (Cable)

The cable lat pulldown is similar to the banded versions. Both movements feature an identical range of motion and train the same muscles. You have to maintain the same posture in both exercises and keep many of the same training tips and mistakes in mind. 

The primary difference is that a cable offers consistent tension from start to finish, where a band starts light and gets progressively more challenging.

Single Arm Lat Pulldown (Cable)

The single arm lat pulldown with a cable is another similar movement to the banded variation. The range of motion is the same, and you have to maintain the same body position. Aside from the tension difference between cables and bands, the variation also differs because you get to train one side at a time.

T Bar Row

The T bar row is a fantastic back exercise that shares some similarities to pulldowns. Most notably, you get to train your back and biceps in both movements.

The primary difference is your torso position on both activities, which determines muscle activation. T bar rows emphasize the mid and lower back better, where lat pulldowns focus on the lats.

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Pull-ups are one of the most effective bodyweight exercises to strengthen the back, biceps, grip, and core. A notable benefit of pull-ups is their impressive overloading potential. You can start doing the movement as a complete beginner (more on that below) and gradually progress to the elite level by doing more reps, performing more challenging variations, and attaching external weights to yourself.

As the name suggests, pull-ups are about pulling yourself up on a horizontal bar. The objective is to reach up, grab a sturdy bar with your preferred grip and use the muscles in your upper body to move up.

Another pull-up benefit is the exercise’s impressive ability to develop your back. Pull-ups emphasize the latissimus dorsi (lats), the largest upper body muscle, forcing it to grow and making your back broader and more defined (1, 2). Strengthening the lats is also beneficial for your overall pulling strength, shoulder stability, and spinal health. As a result, you become more athletic, and everyday tasks feel easier to do.

We recommend including pull-ups early in your training. The movement is demanding, and you should perform it while you’re at your strongest. Always leave at least one or two reps in the tank and rest long enough in-between sets to recover and maintain your performance.

Level of Exercise: Intermediate

How to do a Pull-Up

1. Stand underneath a pull-up bar.
2. Reach up and grab the bar with an even, overhand grip (palms facing forward). Have your hands slightly wider than shoulder level apart and envelop the bar with your thumbs for a more secure grip.
3. Bring your shoulders back and engage your abs. Doing so will brace your upper body and put your lats in a better position to contribute during pull-ups.
4. Bend your knees to lift your feet off the floor and hang from the bar. Some people might have to step over something or jump to grab the bar. In that case, retracting the shoulder blades will happen while they hang from the bar, mimicking the motion in a scapular pull-up.
5. Take a breath and pull yourself up by bending your elbows.
6. Move up as much as possible––ideally, until your chin is over the pull-up bar.
7. Hold the top position for a moment.
8. Lower yourself slowly by extending your elbows and exhale on the way down. Keep your shoulders retracted.
9. Take another breath and repeat.

What muscles does the pull-up activate?

The primary muscle group involved in pull-ups is the latissimus dorsi (lats)–-the largest muscle in the upper body (1, 2). Our lats make up a significant portion of the mid and upper back and contribute to numerous arm motions. The muscle produces force for us to move up and continues to work as we lower ourselves during the second half of each repetition.

Other muscles, including the rhomboids, trapezius, infraspinatus, and rear deltoids, produce force for shoulder retraction and assist the lats.

Our biceps are the second muscle group that works during pull-ups (1). The muscle makes up the front portion of our upper arms, and its primary function is elbow flexion, which occurs as we pull ourselves up (3). Similar to the lats, our biceps continue to work as we lower ourselves, controlling us on the way down. The brachialis, a muscle that lies underneath the bicep, works by assisting with elbow flexion (4). 

The forearm musculature also plays a role during pull-ups. For example, the brachioradialis contributes to elbow flexion and helps us hold onto the bar while doing pull-ups (5). 

Besides the muscles with an active role, our core contributes to overall stability and prevents us from swinging back and forth. The primary muscles are the rectus abdominis, erector spinae, and gluteus maximus. Each flexes isometrically for us to remain steady as we move up and down.

Pull-up Vs. Chin-Up 

Pull-ups and chin-ups are similar in many ways. The primary difference between the two movements is how you grip the bar, which impacts each activity’s effects on your muscles. With chin-ups, you must use an underhand grip where your palms face back. In contrast, pull-ups are about using an overhand grip with your palms facing forward. 

Using an underhand grip and doing chin-ups is helpful because it allows you to engage your biceps more effectively. The exercise can be more beneficial for beginners learning to pull themselves up. On the other hand, pull-ups lead to slightly better back activation, but your biceps are less able to produce force and create elbow flexion to move up.

Both movements develop your pulling strength and strengthen your core, resulting in muscle gain, athleticism, and improved functionality. 

A drawback of chin-ups is that you might struggle to engage your back effectively because your biceps take over, turning the exercise into a bodyweight curl. Pull-ups are also not without their faults because learning the exercise takes time and trainees often resort to shortening the range of motion, flexing their spine, and using jerking movements to complete more reps.

Which movement you choose to perform will mostly come down to your preferences and abilities. Both exercises are similar in many ways and train the same muscles. But, the grip type influences which muscles work more and determines the long-term effects of each exercise.

Progression into a Pull-Up

One of the best tools to progress into a full pull-up is to do negatives, also known as eccentrics. The objective is to get to the top of the pull-up repetition by jumping up or stepping on something and lowering yourself as slowly as possible. Doing so strengthens all the muscles involved in pull-ups and teaches you the proper movement pattern even if you lack the necessary strength for complete repetitions. 

Another tool you can use is the band-assisted pull-up. Take a strong looped resistance band, wrap it over the pull-up bar, and let it hang like a noose. Step over the band and grab the pull-up bar. The band will remove some resistance, making the exercise more accessible. You can control how much the band helps by first stepping with both feet, then one, then both knees, then one knee. Each successive modification lessens the band’s assistance. The band’s thickness will also impact the resistance. A thicker band will make the pull-up easier, whereas a thinner one will provide minimal assistance.

Inverted rows are also beneficial for developing your pull-up strength. You can perform these on a Smith machine because it offers security, and you can easily adjust the bar’s height. Begin in a more upright position and make your body more horizontal as you develop strength.

Combine the three activities, and you will work up to your first pull-up in weeks. For example:

Monday – negative pull-ups (3-4 sets)
Wednesday – band-assisted pull-ups (3-4 sets)
Friday – inverted rows (2-4 sets)

Variations and Modifications of the Pull-Up

1. Chin-Up

As discussed in one of the previous points, chin-ups are an effective alternative to the pull-up. Raise your arms to grab the bar but have your palms facing back. Doing so puts your biceps in a better position to produce force, which is one reason why beginners find chin-ups easier than pull-ups.

2. Isometric Hold Pull-Up

The isometric hold pull-up is an effective variation you can perform to develop your strength and start doing more repetitions. You must pull yourself up, jump to the top, or step on something and hold the top position for as long as possible. Once you start moving down, lower yourself and recover.

3. Kipping Pull-Up

The kipping pull-up is a CrossFit variation of the classic exercise where you generate momentum through kipping. Unlike strict pull-ups, the kipping variation is about synchronizing body movements to pull yourself up at the right time and perform as many reps in as little time as possible.

Mistakes to Avoid

Shortening the Range of Motion

One of the most common errors with the pull-up is shortening the range of motion. Trainees often resort to a shorter range of motion because they lack the necessary strength for complete repetitions. Doing so leads to less effective repetitions and prevents you from effectively stretching and contracting the involved muscles. Avoid the error by lowering yourself until your arms are almost entirely straight and pulling up until your chin is over the bar.

Not Controlling the Eccentric

Another common error with pull-ups is only focusing on the upward motion while completely ignoring the descent. Trainees often put all of their efforts into pulling themselves up and simply drop to the bottom, making the exercise far less effective. The descent is essential for any activity because your muscles continue to work as they lengthen passively under a load. Avoid the error by maintaining a consistent tempo between going up and moving down. If it takes two seconds to pull yourself up, lower yourself for another two seconds.

Going too Wide

The third error with pull-ups is placing your hands too far apart on the bar. Prevailing wisdom suggests that using a wider grip is more beneficial for back activation, so many trainees believe they should use the widest grip possible. But, doing so can place your shoulders in a weaker position and hinder your performance. A much better approach is to have your hands slightly wider than shoulder-width apart, but it never hurts to experiment with grip width to see what works best.

Similar Exercises to the Pull-Up

Dead Hang

Dead hangs are an excellent bodyweight exercise that strengthens your grip, arms, back, and midsection. The objective is to grab a pull-up bar and hang while doing your best not to swing back and forth.

Inverted Row

Like pull-ups, the inverted row is an effective bodyweight movement for the back, biceps, and midsection (6). The objective is to grab a horizontal bar, lean back, and keep your feet on the floor. Once in position, pull yourself to the bar and extend your arms to complete one repetition. The more upright your body is, the easier it is to pull yourself up. In contrast, having a more horizontal body position makes the exercise more challenging.

Chest Supported Incline Row (Dumbbell)

Chest-supported incline rows with dumbbells are an effective assistance exercise for the back and biceps. The objective is to set a gym bench at an incline, lie over it face down, and hold a dumbbell in each hand. From there, repeatedly pull the weights to your torso, squeezing your back muscles at the top.

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Kipping pull-ups are one of the most controversial exercises. On the one hand, we have the people who love the movement, claiming that it strengthens the entire body, builds muscle mass, and makes us more athletic. But, on the other hand, we also have those who speak out against kipping pull-ups, saying that it is nothing but an ego lift with no real benefits that puts us at risk of injuries. 

Unlike traditional pull-ups that rely on pure strength and body control, kipping pull-ups are about leveraging body swinging to create momentum and move your body up and down as you hold onto a horizontal bar. The movement became popular in CrossFit and has remained in that training style, having no influence on traditional strength training. 

A huge reason for the controversy surrounding kipping pull-ups is that the proper way to perform the exercise means to leverage momentum and body swinging. Many people don’t consider the activity safe or particularly effective for developing true strength or muscle mass. Instead, some folks are much more interested in practicing the strict pull-up, which activates the correct muscles and forces you to maintain proper technique.

In traditional CrossFit training, kipping pull-ups are among the first movements in a workout because they are challenging to perform and recruit many muscles in the upper and lower body.

Level of Exercise: Intermediate

How to do a Kipping Pull Up

1. Stand tall with your body directly underneath the pull-up bar. Keep your feet together.
2. Raise your arms up and to the bar with your palms facing forward.
3. Descend into a quarter squat by bending your knees as you take a breath.
4. Immediately squat up and jump vertically, grabbing the pull-up bar.
5. Raise your legs slightly and bring your buttocks back as you grab the bar.
6. Use the momentum you’ve created by allowing your legs to swing back as your hips extend forward and your back moves into hyperextension.
7. Continue leveraging the momentum you’ve created by allowing your legs to swing forward again, bringing your buttocks back, and having your back move into a neutral and slightly flexed position.
8. Bend your elbows to pull yourself up as you move into the position described in step number seven. Your chin should be at the bar level, and your body should be straight and tilted back, similar to an inverted row.
9. Lower yourself immediately while keeping your body in the same tilted position.
10. Once your elbows are nearly extended, allow your legs to drop and swing back as your buttocks travel back and your spine moves into hyperextension again.
11. Swing your legs forward again and use the momentum to pull yourself up for the second repetition.
12. Keep moving up and down, leveraging the momentum your body creates to complete your kipping pull-up repetitions.

What muscles does the kipping pull up activate?

Unlike traditional pull-ups that emphasize a couple of major muscle groups, kipping pull-ups are a full-body, dynamic movement. As with strict pull-ups, the primary muscle group that works is the back complex, which consists of the lats, rhomboids, trapezius, erector spinae, infraspinatus, rear deltoids, and more (1). These muscles work together during spinal flexion and extension and create most of the force we need to pull ourselves up. 

Our biceps also work during kipping pull-ups. Like regular pull-ups, their job is to create elbow flexion, which occurs as we build momentum and pull ourselves up (2). The biceps also work to control us on the way down as we complete a repetition. Similarly, the brachialis (a muscle that lies underneath the biceps) and brachioradialis (forearm muscle) assist the bicep with elbow flexion (3, 4).

The five hip flexor muscles also contribute during kipping pull-ups, and their job is to kick your legs forward, allowing you to build momentum for the movement. Your midsection musculature also contributes to the same motion by flexing isometrically and providing stability.

Our lower body musculature is also involved in kipping pull-ups. The quadriceps flex isometrically to maintain knee extension, and the glutes and hamstrings produce hip extension, which is essential for creating the necessary momentum for kipping pull-ups.

Tips on Proper Form When Performing the Kipping Pull Up

An important tip for safe and effective kipping pull-ups is to take the time and learn the two patterns involved in the movement: the open and closed body positions. The open body position occurs when you swing forward, your back is hyperextension, your shoulders are in front of the bar, your chest is out, and your feet are behind the bar. In contrast, the closed body position is the opposite: your back is somewhat flexed, shoulders are behind the bar, and feet are in front of the body.

Often, beginners start learning the two positions on the bar, which isn’t necessarily bad, but it can be overwhelming. Instead, a better approach is to understand the two positions on the floor and alternate by rolling your body. 

The two exercises you must master are the superman and hollow hold. Supermans are the movement you perform by lying on the floor face down and extending your back as much as possible. Doing so lifts your chest and legs off the floor. Hollow holds are done by lying on your back, engaging your midsection, lifting your shoulder blades, and raising your feet while keeping your legs straight. 

Performing the two movements and alternating between them is vital for strengthening the muscles in kipping pull-ups and becoming familiar with the movement patterns. 

Once you’re confident with your technique on the floor, grab a pull-up bar and begin swinging your body in a controlled manner, performing the same two movement patterns but vertically. Start with smaller movements and gradually exaggerate the motions until you’re generating good speed and momentum.

Once you reach that point, it becomes a matter of including an elbow bend to the sequence to complete a full kipping pull-up.

Variations and Modifications of the Kipping Pull Up

1. Kipping

As discussed in the previous point, mastering the kipping pull-up occurs in stages. You should first learn the two body positions on the floor and practice them for a while. Then, move to the bar, and begin alternating between the open and closed body positions, first moving slightly, then increasing the range of motion. 

Kipping refers to swinging back and forth to generate momentum without bending your elbows to pull yourself up. The movement is beneficial for beginners who are still learning the movement and don’t know how to generate momentum for kipping pull-ups.

2. Butterfly Pull Up

In contrast to kipping, the butterfly pull-up is the movement you start learning after kipping pull-ups. The exercise is more challenging and involves much more exaggerated body movements and the use of momentum to complete as many reps in as little time as possible. When seen from the side, the trainee’s body appears to be making concentric circles as it moves forward, back, up, and down.

3. Strict Pull Ups

Like kipping pull-ups, strict pull-ups aim to move your body up and down on a horizontal bar. But, instead of swinging your body strategically to create momentum and propel yourself up, you must keep your body as steady as possible. Instead, you have to rely on raw strength in your back and arms to pull yourself up.

Mistakes to Avoid

Losing Your Momentum

One of the most common errors with the kipping pull-up is losing your momentum. The mistake typically occurs because trainees generate some momentum, pull themselves up, and simply drop to the bottom position. Aside from placing tremendous stress on the shoulders, elbows, and wrists, doing so kills all the momentum you’ve generated, forcing you to start swinging from a dead hang. As a result, you waste a lot of time and energy creating new momentum for each repetition. To avoid the error, you should try to push yourself away from the pull-up bar as you reach the top while maintaining torso rigidity. Doing so will allow you to remain in an excellent position to continue swinging, which will keep the momentum going, resulting in seamless repetitions.

Rushing The Process

Another common error with the kipping pull-up is trying to learn the whole exercise too quickly. Trainees often see the kipping pull-up and immediately attempt to replicate it on a horizontal bar. Doing so is a mistake because you don’t have the necessary skills to create momentum, and you’re more likely to make a mistake that can lead to an injury. Instead, you should start learning the movement from a lying position and gradually progress to a pull-up bar.

Hyperextending Your Back too Much

The third common error to watch out for is excessively moving your legs and hyperextending your back. Often, beginners think that swinging their legs more would result in greater momentum, but that isn’t necessarily the case. Synchronizing your movements and pulling yourself up at the right time is much more critical for effective kipping pull-ups. Avoid the error by limiting body swinging and keeping your knees extended during each set.

Similar Exercises to the Kipping Pull-Up

Inverted Row

Inverted rows are an effective bodyweight exercise that strengthens your back, biceps, midsection, and grip (5). The movement is beneficial for your kipping pull-up performance because it leads to core stability and allows you to practice the closed body position. As a result, you’re better able to generate momentum and do kipping pull-ups more safely.

Bent Over Row (Barbell)

Bent over rows are another fantastic movement that strengthens your back, biceps, grip, and midsection. The objective is to grab a barbell, lean forward, and pull the weight to your upper stomach. Pause at the top and lower the barbell by extending your elbows. Repeat the sequence as many times as possible.

Dead Hang

Dead hangs are a functional exercise that develops your grip and forearms. The activity is also beneficial for your arms, shoulders, back, and midsection. Performing dead hangs is excellent for improving your ability to hang from a pull-up bar, leading to superior performance on kipping pull-ups.

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The cable lat pulldown is an effective accessory exercise that develops your lats, rear deltoids, biceps, and forearms. Similar to pull-ups, lat pulldowns train the same muscles through a similar range of motion. The only difference is, using a lat pulldown machine allows you to adjust the load based on your strength. As a result, you can vary the intensity, maintain proper technique, and develop your strength.

Thanks to the movement pattern, lat pulldowns emphasize our latissimus dorsi, the largest muscle in the upper body. Developing the lats is vital for back width, upper body strength, and athleticism. The lats contribute to numerous arm movements, including shoulder extension and arm adduction.

We recommend including the cable lat pulldown near the middle of your pull workout. As an accessory exercise, lat pulldowns allow you to emphasize your lats in various intensity zones.

How to do a Cable Lat Pulldown

1. Adjust the knee pad on the machine to be right against your thighs without placing too much pressure on them.
2. Adjust the pin to a weight you can comfortably lift for at least ten good repetitions.
3. Stand up, and grab the handle with a slightly wider than shoulder-width overhand grip.
4. Sit down and secure your legs underneath the pad.
5. With your arms extended and holding the handle firmly, bring your shoulders back and down.
6. Take a breath and pull the weight down through your elbows. Think of your hands as mere hooks for the weight – this will help with back activation.
7. As you pull the weight down, make sure that your elbows remain tucked in and in line with your torso; avoid having them flare out and back behind your body.
8. Pull the weight to your upper chest, hold the contraction for a moment and, as you exhale, extend your arms until your elbows are straight.

What muscles does the cable lat pulldown activate?

The primary muscles that work during a lat pulldown are our latissimus dorsi (1). Our lats cover a large percentage of the back and are the largest and most powerful muscle in the upper body. The lats activate and produce arm adduction and shoulder extension as we pull the weight down (2).

Other back muscles, including the rhomboids, trapezius, infraspinatus, erector spinae, and rear deltoids, contribute to lat pulldowns. The muscles keep our shoulder blades retracted and assist the lats in pulling the weight. 

The second pair of muscles involved in lat pulldowns are the biceps, which cover our upper arms’ front side and produce elbow flexion (bending) (1, 3). As we pull the weight, the biceps flex our elbows, assisting the back in completing each repetition.

Our abs, transverse abdominis, and obliques also contribute to lat pulldowns, providing torso stability. 

Tips on Proper Form when Performing a Cable Lat Pulldown

The first tip to keep in mind is to lean your torso back slightly. In doing so, you can pull the weight to your upper chest and engage your back musculature effectively. Avoid leaning too far back or having your torso too upright.

Using a full range of motion is also essential for an effective lat pulldown. You should pull the bar to your upper chest, hold for a moment, and release it until your arms extend fully. A full range of motion allows you to shorten and stretch all involved muscles more effectively, causing a robust hypertrophic response. 

Securing your thighs underneath the pulldown machine’s pad is the third tip to keep in mind. The goal is to have your thighs fit snugly but not to the point where you feel pressure. Doing so is vital for preventing excessive body movement during the exercise. Leaving too much room between your thighs and the pad can cause you to rise as you extend your arms, reducing the tension on your back muscles.

Variations and Modifications of the Cable Lat Pulldown

1. Single-Arm Cable Lat Pulldown

The single-arm cable lat pulldown is an excellent alternative that offers many benefits. You train your back and biceps through a significant range of motion, and the overloading potential is great. Plus, training one side at a time can be beneficial for improving your mind-muscle connection for superior muscle activation.

2. Resistance Band Lat Pulldown

Resistance bands offer an effective alternative for lat pulldowns if you don’t have access to a gym machine. All you have to do is attach the band somewhere overhead, grab it, and pull it down like you would on a machine.

3. Underhand Lat Pulldown

The underhand lat pulldown is a variation where you grab the bar with your palms facing back, similar to a chin-up. Doing so is beneficial for engaging your biceps more effectively and training your back muscles with slightly more weight. Plus, some people form a mind-muscle connection more effectively using the underhand grip variation.

Mistakes to Avoid

The most common mistake to avoid with lat pulldowns is using too much weight. Doing so makes the exercise less effective because you have to shorten the range of motion and use momentum to complete repetitions. Instead, begin with a load that allows you at least ten to twelve complete repetitions.

Another common mistake with lat pulldowns is leaning back too much. Some trainees lean back so far that lat pulldowns resemble inverted rows. The goal is to lean back but only slightly, allowing you to train with a full range of motion. Anything beyond that shifts the emphasis to mid-back musculature, defeating the exercise’s purpose.

The third common mistake to watch out for is not retracting your shoulder blades. Doing so is wrong because it emphasizes your shoulders and prevents you from engaging your back muscles. Fix the mistake by bringing your shoulders back and down before each set and keeping them in position until you finish.

Similar Exercises to the Cable Lat Pulldown

Inverted Row

Inverted rows are a bodyweight exercise that strengthens your midsection, upper back, biceps, and forearms (4). The objective is to grab a bar and lean back as you keep your feet on the ground. Once in position, engage your abs, bring your shoulders back, and pull yourself to the bar. A more horizontal body position makes the exercise more challenging, whereas being more upright makes the exercise beginner-friendly.

Renegade Row

Renegade rows are among the more functional exercises you can do for back growth. The goal is to assume a push-up position while holding a pair of dumbbells or kettlebells. You then tilt to one side and pull the opposite dumbbell to your torso. Doing so strengthens your lats and biceps while also improving whole-body stability.

T Bar Row

Like classic barbell rows, the T bar row is a variation where you bend forward, brace your core, and pull the weight to your upper stomach. Doing so strengthens a range of muscles, including your entire back, abs, shoulders, biceps, and forearms.

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The machine lat pulldown is an effective accessory exercise that strengthens your lats, rear deltoids, biceps, forearms, and other upper body muscles. Lat pulldowns are similar to pull-ups because both exercises train the same muscles through an identical range of motion. The primary difference is, pulldowns allow you to bring the bar to your body, whereas pull-ups force you to lift yourself. Because of that, pulldowns allow you to adjust the load depending on your strength level.

As the movement’s name suggests, lat pulldowns are excellent for the latissimus dorsi, the largest muscle in the upper body. Doing the exercise helps you develop back width and a V-taper look. Strengthening your lats also improves your athleticism and strength because the muscle plays an essential role in numerous arm motions.

Lat pulldowns are an accessory exercise, so we recommend including them near the middle of your back training.

How to do the Machine Lat Pulldown

1. Sit down and adjust the pad for your thighs. It should be right on top of your thighs, but it shouldn’t press too hard against them.
2. Adjust the weight to be light enough for you to do at least ten repetitions.
3. Stand up, grab the handles and sit back down, securing your thighs under the pad.
4. Bring your shoulders back and down, engage your core, and take a breath.
5. Pull the handles down by rowing through your elbows. As you pull, your elbows should remain in line with your torso instead of going back behind your body.
6. Row until you feel a strong contraction in your lats, hold for a second and simultaneously exhale.
7. Bring the handles to the starting position in a controlled fashion until you feel a stretch in your back muscles.
8. Take another breath and repeat.

What muscles does the machine lat pulldown activate?

The primary muscles that work during any lat pulldown are the latissimus dorsi (1). Our lats cover a significant percentage of the back and are the largest muscle in the upper body. The lats contribute to numerous activities and produce a lot of force, allowing us to pull the weight to ourselves (2).

Other upper back muscles, including the trapezius, rhomboids, rear deltoids, infraspinatus, and erector spinae, also play a role in lat pulldowns. The collection of muscles offers torso stability, keeps our shoulders retracted, and assists the lats in pulling the weight.

The second pair of prime movers in lat pulldowns are the biceps, which cover the front of our upper arms (1). Our biceps produce elbow flexion (bending), which means the muscle group assists the lats when pulling the weight and releasing it to the top (3).

Midsection muscles, including the transverse abdominis, rectus abdominis, and obliques, also work during lat pulldowns to support us by offering torso stability.

Machine Lat Pulldown Vs. Cable Lat Pulldown

Machine and cable lat pulldowns work in similar ways. You have to sit down, adjust the pad to secure your thighs, and reach up to grab the bar. Changing the load is also similar, and you have a lot of flexibility on both types of machines. 

The range of motion on both movements is identical, and either would be great for everyone who wants to emphasize their latissimus dorsi. 

A significant difference between the two options is the movement pattern. Cable lat pulldowns offer more flexibility because you can pull the bar freely and position your torso as you wish. In contrast, a machine lat pulldown offers a fixed path, forcing you to adjust to the machine. 

Some people enjoy the fixed movement pattern because it makes the exercise easier. Others prefer a cable machine to adjust the movement pattern and fit their needs, possibly leading to superior muscle activation. 

The two options are not much different, and both can work great. Experiment with them to see what you enjoy most and stick with that.

Variations and Modifications of the Machine Lat Pulldown

1. Cable Lat Pulldowns

Cable lat pulldowns are the most common alternative to machine lat pulldowns. As discussed in the previous point, both variations work similarly, and either could be effective. Don’t stress too much about your choice but experiment to see which one you enjoy more.

2. Single-Arm Machine Lat Pulldown

Most lat pulldown machines allow you to pull a pair of individual bars, allowing you to work one side at a time. Doing a single-arm machine lat pulldown is beneficial for improving your mind-muscle connection and reducing the risk of muscle imbalances.

3. Tempo Lat Pulldown

Tempo lat pulldowns are a fantastic option for people who struggle with the mind-muscle connection. The goal is to pull the weight over two to four seconds, hold the bottom position for a moment, and extend your arms with the same tempo.

Mistakes to Avoid

A significant mistake with machine lat pulldowns is shrugging your shoulders instead of keeping them down and back. Doing so shifts the emphasis away from your lats and instead puts more tension on your deltoids, making the lat pulldown less effective. Bring your shoulders back (imagine that you’re trying to pinch something between your shoulder blades) and keep them in that position during each set.

Another significant mistake with machine lat pulldowns is moving your torso too much. A bit of leaning back and forth during the exercise is inevitable because of the fixed resistance path, but excessive movement can take the tension away from your back. Avoid the mistake by keeping repetitions slow and controlled, moving your torso as little as possible.

The third mistake to avoid with machine lat pulldowns is using too much weight. Doing so forces you to shorten the range of motion and often leads to momentum to complete each repetition. As a result, you get to move more weight, but you fail to train the correct muscles effectively. Always pick the resistance that allows you to do at least ten complete repetitions.

Similar Exercises to the Machine Lat Pulldown

T Bar Row

T bar rows are a classic exercise you can do on a gym machine or by using a landmine attachment for a barbell. The goal is to bend forward, brace your midsection, and pull the bar to yourself. Doing so works your upper back, develops your biceps, and strengthens your entire midsection musculature.

Inverted Row

Inverted rows are an excellent bodyweight exercise that develops your upper back, biceps, and midsection (4). The objective is to grab a bar, lean back, straighten your body, and pull yourself while having your feet on the floor. A more vertical body position makes the exercise easier, whereas being more horizontal makes the movement more challenging.

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Lat pulldowns are a fantastic movement because they build up and strengthen the back, but they can have some limitations, such as:

• Emphasizing the dominant side of your body
• Making it difficult to feel your lats working effectively

Single-arm lat pulldowns offer a great solution to both of these problems, resulting in a better workout experience and more back growth.

First, single-arm lat pulldowns train one side at a time, allowing us to spot muscle imbalances and fix them. Second, the lat pull variation helps us focus on one side at a time. Doing so can be beneficial for establishing a better mind-muscle connection and activating each lat more.

The solution to back growth isn’t always lifting heavier weights or doing more work. A simple solution can often benefit us greatly and improve our performance in other areas. So, add the single-arm lat pulldown to your arsenal and see the difference it could make.

How to do a Single Arm Lat Pulldown

1. Adjust the weight so it’s light enough for you to do at least ten smooth repetitions.
2. Adjust the knee pad so it’s right against your thighs as you sit down.
3. Reach up, grab the handle with one hand, sit down, and secure your thighs underneath the pad.
4. With your arm straight, bring your shoulders back, engage your abs, and take a breath.
5. Pull down and in until you feel a strong contraction in your back. Your elbows should align with your torso and shouldn’t go behind your body. Imagine that your hand is the hook, and you pull the weight through your elbow instead.
6. Hold the contraction momentarily as you exhale and slowly release the weight until your arm is straight and you feel a stretch.
7. Take another breath and repeat.

Download the Hevy app and explore the highly curated library with 400+ exercises, each with how-to instructions and a demo animation. Click here to learn how easy it is to add an exercise to a workout you’re building and what variables you can program.

What muscles does a single-arm lat pulldown activate?

The lat pulldown primarily trains our latissimus dorsi, the most significant muscle in the upper body (1). The lats are a large and wide muscle originating from the scapula’s lower rear and bottom portion. The muscle crosses the shoulder joint and inserts into the humerus (upper arm bone).

Thanks to its origin and insertion points, our lats play a vital role in arm extension and flexion, both occurring during a lat pulldown (2). The lat also plays a role in lateral torso flexion, which you can include in a single-arm lat pulldown to increase latissimus dorsi activation.

Lat pulldowns also train a range of other muscles in the back. Most notably, the movement works our rhomboids, teres minor and major, middle and lower trapezius, infraspinatus, and rear deltoid head (3). All of these muscle groups assist our latissimus dorsi in producing arm flexion and extension. 

Beyond the primary working muscles, single-lat pulldowns are great for engaging our middle deltoid, which keeps the shoulder joint stable and contributes to arm extension. Our biceps, brachialis, and brachioradialis also work during a lat pulldown and contribute to elbow flexion.

Single-arm Lat Pulldown Vs. Lat Pull-down  

The two lat pulldown variations are similar in many ways. The range of motion is identical; you are training the same muscles and not stressing your lower back. But single-arm lat pulldowns are beneficial for two reasons: 

1. The single-arm lat pulldown helps you diagnose, fix, and prevent side-to-side muscle and strength imbalances from occurring. Both sides of your body have to work independently, preventing one side from taking over and reaping all the benefits.
   
2. Training one side can be beneficial for people struggling to activate their back muscles during all pull exercises. Since you have to focus on one side, it is easier to establish a mind-muscle connection.

With that said, the lat pulldown is still an excellent exercise to consider. It allows you to use slightly more weight, it saves you a bit of time, and you can activate your back quite well, so long as you’re mindful and maintain good technique.

Variations and Modifications of the Single Arm Lat Pulldown 

1. Single-Arm Lat Pulldown (Supinated Grip)

To do the supinated grip variation, you have to rotate your wrist, such as doing chin-ups. This lat pulldown variation is good for engaging your biceps a bit more and changing up your training to keep things fresh (4).

2. Single-Arm Band Pulldown

You can use a band if you don’t have access to a cable or lat pulldown machine. Attach it somewhere overhead and lengthen it enough to create tension. You can also get down on your knees to stretch the band and your lats more.

3. Single-Arm Pause Pulldown

You can add the single-arm pause pulldown near the end of your back training to exhaust every last muscle fiber and cause more growth. As you pull down, hold the bottom position for two to four seconds before releasing. Adding a pause is also beneficial if you struggle to activate your lats when using a regular tempo.

Looking for effective back/pull workout ideas? Install Hevy and explore the library (Workout tab > Explore). It offers 25+ complete workout plans for all levels, along with individual workouts in multiple categories like dumbbell-only, travel, resistance band, and equipment-free.

Mistakes to Avoid

A mistake related to single-arm lat pulldowns is using too much weight. Since you’re training one side at a time, you’ll have to decrease the weight to around 35-40% of what you usually lift. Doing so will allow you to do each repetition smoothly and through the full range of motion, resulting in fantastic lat activation.

Another mistake to avoid with the lat pulldown is leaning too far back and turning the movement into a modified inverted row. The goal is to maintain an upright torso and only lean back slightly. Doing so will keep the emphasis on your lats, which is the whole point of the movement.

You must also be careful not to allow your shoulder to protract at the top of each repetition. Keep your shoulder blade back and down as you release the weight up instead of letting it follow the line of resistance. Protracting and retracting your shoulder on every repetition wastes your energy and places the joint in a compromised position.

The last mistake to avoid with lat pulldowns is moving the weight from point A to B without proper muscle activation. If you’re not careful, your biceps can easily take over the movement, so you must ensure that your back does most of the work on each repetition.

Similar Exercises to the Single-Arm Lat Pulldown 

Lat Pulldown (Cable)

As mentioned earlier, lat pulldowns and single-arm lat pulldowns are similar. Both exercises feature the same range of motion and train the same muscles. Lat pulldowns are a worthy alternative because we can use slightly more weight, finish each set more quickly, and build up the lats. 

Renegade Row

Renegade rows share some similarities with single-arm lat pulldowns. Both movements require you to train one side at a time and emphasize the same muscles. Renegade rows are also suitable for spotting, fixing, and preventing muscle imbalances.

The primary differences between the two movements are the equipment you need and the pulling direction. Lat pulldowns are a vertical pulling movement, whereas renegade rows are a horizontal pull.

Lat Pulldown (Machine)

Consider a lat pulldown machine if you don’t have access to a cable station or struggle to activate your lats when using one. The pulldown machine offers a similar experience to a cable pulldown but can lead to better back engagement. Plus, you can train one side at a time, similar to a cable machine.

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