What’s the first exercise that comes to mind when thinking about tricep growth? The close-grip bench press? Or perhaps cable rope tricep extensions? While both of these movements work great, one exercise doesn’t receive nearly as much love as it should: the weighted triceps dip.

Weighted triceps dips are an effective compound exercise that overloads your triceps, shoulders, and chest. The movement also improves core strength, making you functional, more athletic, and better able to tackle everyday tasks. 

The great thing about weighted triceps dips is that you can adjust the difficulty based on your strength. You can begin by attaching as little as 5 lbs on yourself and gradually work up to 20, 30, even 50 lbs worth of weight plates. 

We recommend including the movement early in a push workout. You might even choose to start your training with weighted tricep dips for the best results.

How to do a Weighted Triceps Dip 

1. Attach a weight plate to yourself via a weight belt.
2. Step up and position your feet on the two platforms to your sides.
3. Grab the parallel bars firmly and have your arms to your sides with elbows extended.
4. Bring your shoulder blades back and down.
5. Engage your abs, squeeze your glutes, and take a breath.
6. With your triceps engaged, remove your feet from the platforms to hang in the air. 
7. Keep your torso upright and slowly bend your elbows to dip, taking care not to swing back and forth.
8. Go down until your elbows are at or near a 90-degree angle.
9. Press back up to the starting position, exhaling on the way up.
10. Take another breath and repeat.
11. Once finished, extend your legs to your sides and position your feet on the two platforms.

What muscles does the weighted triceps dip activate?

The primary muscles that work during weighted triceps dips are the triceps, which cover the posterior of your upper arms and produce elbow extension (1, 2). Having your torso more upright prevents the pectorals from contributing as much, and the triceps work extra hard as we dip and go back to the top.

Our deltoids are the second muscle group that works during weighted triceps dips. The muscle group’s primary function is to provide stability at the shoulder joint, but it also assists the triceps during each repetition.

The pectoralis major (chest) also works to a smaller degree during triceps dips (1). As mentioned above, the more upright torso position prevents the chest from contributing as much, though some pectoral activation is inevitable. 

Aside from the three primary muscles, a core musculature flexes isometrically to provide torso support as we move up and down. Examples include the rectus abdominis, transverse abdominis, obliques, erector spinae, and glutes.

Progression to the Weighted Triceps Dip 

Your progression to the weighted triceps dip will depend on your current strength and comfort with the exercise. In most cases, a simple progression scheme will help you work up to your first weighted dip in a matter of three to four months.

Begin with bench dips, diamond push-ups, close-grip bench press, and other tricep-focused exercises if you’re unable to do a single bodyweight dip. Do these movements regularly and focus on making minor and consistent strength improvements. 

Once you’ve built adequate strength, start doing bodyweight triceps dips, focusing on proper execution and a full range of motion. You can begin attaching a bit of weight to yourself once you can comfortably do at least 12 to 15 bodyweight repetitions. Begin with a 5 or 10-lb weight plate attached to a weight belt and do at least five to eight reps per set. 

Here is a brief look at what a progression scheme might look like:

Weeks 1-4 – bench dips, diamond push-ups, close-grip bench press, etc.

Weeks 5-10 – bodyweight triceps dips and some of the above tricep movements

Weeks 11+ – first attempts at weighted triceps dips, starting with no more than 5 to 10 lbs of weight

Variations and Modifications of the Weighted Triceps Dip

1. Bodyweight Triceps Dip

The bodyweight triceps dip is an effective and necessary exercise you should perform before attempting the weighted version. Doing so would allow you to build tricep strength, improve your core stability, and become more comfortable with the exercise.

2. Chair Triceps Dips

Chair triceps dips are a more beginner-friendly movement that emphasizes your triceps. Place a chair against a wall, turn your back to it, and put your hands on the seat’s edge. From there, extend your body to support yourself on your arms and begin lowering and raising yourself by bending and extending your elbows.

3. Chest-Focused Dips

The chest-focused dip is almost the same as triceps dips, with the only difference being body angle. You have to lean forward more to put your pectorals at a mechanical advantage and make the dip more chest-focused.

Mistakes to Avoid

A common mistake with weighted triceps dips is progressing too quickly. Many eager trainees introduce external weights too early and increase the load before they are ready. Avoid the mistake by working up to 12 bodyweight triceps dips and doing at least 5 to 8 repetitions of the weighted version. Reduce the amount of weight you’re attaching to yourself if you can’t do at least that many reps.

Another mistake with weighted dips is shortening the range of motion. The error typically comes from attaching too much weight to yourself, but there could be other reasons for it. Trainees would only lower themselves halfway before going up. Doing so isn’t dangerous, but it prevents you from activating your triceps and forcing them to grow well. Avoid the error by dipping until your elbows are at a 90-degree angle before pushing back to the top.

The third error to watch out for is performing repetitions too quickly. Aside from increasing the risk of excessive joint and connective tissue stress, excessive speed can make it challenging to maintain your balance. As a result, you’re more likely to lose your balance as you reach the top and when you drop to the bottom position. 

Similar Exercises to the Weighted Triceps Dip

Triceps Rope Pushdown

While not as challenging as the weighted triceps dip, rope pushdowns are an excellent movement for developing the back of your upper arms (3). The exercise is great because it reinforces proper technique and isolates the triceps. Plus, by spreading the rope as you extend your arms, you can better target the lateral tricep head.

Triceps Kickback

Triceps kickbacks are another effective isolation movement for the muscle group. The objective is to grab a dumbbell, bend forward, and lift your elbows to torso level. Once in position, extend your arm, hold the top position, and lower the weight. The movement is unique because you can isolate your triceps and train them well even if you don’t have access to any special equipment.

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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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A once unknown exercise, the face pull has quickly transformed into one of the most popular movements for rear deltoid development. Unlike many popular activities, the face pull differs because of its sheer simplicity.

All you need is a cable station with a rope attachment or a simple resistance band. The goal is to grab the band or rope, square your shoulders, flare your elbows, and pull toward your face.

The face pull is one of the best exercises trainees should do to maintain shoulder health and prevent poor posture. Face pulls offer a fantastic range of motion and emphasizes our posterior shoulder heads thanks to the high elbow position. Plus, the movement’s overloading potential is excellent, though it’s best to use light loads for 20 or more repetitions per set.

How to do a Face Pull 

1. Select the load on the cable machine. Start with no more than 20 to 25 pounds. 
2. Attach a rope in the high position of the cable machine.
3. Grab the rope with both hands and have your thumbs facing the ceiling.
4. With your arms straight, take a step back to lift the weight off its stack.
5. Bring your chest out and shoulder blades back.
6. Engage your abs, stagger your stance, and lean back slightly for balance.
7. Take a breath and pull the rope toward your face. Pull and split the rope so your hands end up on either side of your head. Your elbows should be at shoulder level.
8. Hold the top position for a moment, engaging your rear deltoids as best as possible.
9. Release the rope slowly and exhale.
10. Take another breath and repeat.

What muscles does the face pull activate?

The primary muscles that work during a face pull are the middle and rear deltoids. Our rear deltoids assist with shoulder retraction and rotation. The posterior deltoids activate well thanks to their two-fold function (retraction and pulling), leading to remarkable growth. Similarly, the middle delts contribute to the movement and provide shoulder stability. 

Face pulls are also great for training the rhomboids, infraspinatus, and trapezius. These muscles contribute to shoulder retraction and help us pull the rope toward our face. The only downside is that face pulls can’t activate our upper back muscles that well since we use much less weight. The face pull also works our biceps and brachioradialis, both of which contribute to elbow flexion.

How to perform face pulls at home without a machine?

The best place to do face pulls is a cable machine because of the overloading potential, constant tension, and ability to change the pulling angle. The good news is that you can also do face pulls at home, even if you don’t have a machine.

Resistance bands are a fantastic option for doing face pulls at home. First, bands come in various tension levels, allowing you to pick the one that best fits your strength level (1).

You can start with a thin band and gradually increase the tension as you build up your upper back, rear deltoids, and biceps. Second, you can easily attach the band somewhere above your head. A resistance band door anchor works well.

Training with resistance bands is also beneficial because of their linear variable resistance (LVR). The more you lengthen a band, the more tension it provides, preventing momentum and forcing you to use good technique.

Plus, the band forces you to contract your rear deltoids and upper back muscles maximally to complete each repetition. As far as technique goes, you should follow the same instructions as you would for a cable station.

Variations and Modifications of the Face Pull

1. Face Pulls with Palms Facing Down

The traditional way to do face pulls is with a neutral grip and thumbs facing the ceiling. But you can change your grip and have your palms face the floor. Doing so isn’t much different, but it might help you feel your rear deltoids better. Experiment to see which grip fits you best.

2. Pause Face Pulls

As with most exercises, adding a brief pause at the top is a great way to make each repetition more challenging and activate your muscles better. Instead of pulling and releasing the weight immediately, hold the contraction for one to three seconds.

3. Face Pulls with a Resistance Band

Doing face pulls with a resistance band offers some distinct advantages. As discussed above, resistance bands provide linear variable resistance (LVR). The more you stretch it, the more tension it has. So, your muscles have to contract maximally for you to complete each repetition. 

Mistakes to Avoid

A common mistake related to face pulls is allowing your shoulders to roll forward. For example, you pull the weight correctly but allow your upper back to round when you release the rope. The mistake isn’t necessarily harmful, but it forces you to reset your posture for each repetition, wasting time and energy. Instead, you should bring your shoulders back and keep them in that position for the duration of each set.

Another mistake related to face pulls is lifting too much weight. Doing so prevents you from using proper form. You end up jerking the rope and using too much momentum, which removes the tension from your rear deltoids.

Avoid the mistake by treating the face pull as an isolation movement. Use a light enough weight so that you can do at least 15 to 20 smooth repetitions with a full range of motion.

The third significant mistake related to face pulls is not doing the exercise altogether. Many people scoff at the idea of rear delt training, claiming the muscle receives enough attention when training the back. But the truth is, our rear deltoids benefit from direct work like any other muscle group. Plus, face pulls are essential for shoulder health and posture.

Similar Exercises to the Face Pull

Lat Pulldown (Cable)

The lat pulldown on a cable machine is an effective exercise to strengthen the upper back and build our lats (2). Like face pulls, lat pulldowns work many of the same muscles through a similar range of motion.

Inverted Row

The inverted row is a bodyweight exercise that strengthens your core, upper back, and biceps. You have to hold onto a bar (for example, on a Smith machine), position your torso in a horizontal position, and pull yourself repeatedly.

Bent Over Fly (Dumbbell)

The bent-over reverse fly is an isolation exercise for the rear deltoids (3). Similar to face pulls, the goal with the movement is to use a light enough weight so that you can do at least 15 to 20 repetitions with proper form. Bent-over reverse flyes are a fantastic alternative to the face pull because you need a pair of light dumbbells, the range of motion is good, and you isolate your rear deltoids.

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Muscle ups are arguably one of the coolest-looking and most impressive calisthenics exercises. The movement is relatively straightforward, but performing it requires tremendous upper body strength, explosiveness, and control. 

To anyone unfamiliar, the muscle up begins by hanging from a horizontal bar, not much different from the starting position of a pull-up. But, instead of pulling yourself up slowly, you must go up explosively, aiming for your chest to reach the bar. From the position, you must use the momentum you’ve created to continue moving up as you rotate your arms and shoulders, transitioning into a straight bar dip. Your chest, shoulders, and triceps take over the movement, allowing you to complete the repetition through elbow extension.

A notable benefit of muscle ups is that you’re developing several major muscle groups in your body. The muscle up starts by working your back, biceps, and forearms. You then transition into a straight bar dip, which works your shoulders, chest, triceps, and serratus anterior. During that time, your entire core works to keep you stable, allowing you to put all of your force into the bar.

Performing the muscle up on a bar is more accessible than rings because the stability requirements are smaller. Using rings forces your stabilizing muscles to work much harder without allowing the rings to move apart and kill your momentum.

As one of the most technical and challenging movements you could do, we recommend performing muscle ups first in your training, regardless of your athletic level. Doing so is beneficial for maintaining proper technique, staying safe, and taking full advantage of muscle ups.

Level of Exercise: Advanced

How to do a Muscle Up

1. Stand one foot behind a pull-up bar, reach up, jump, and grab it with a double overhand grip (palms facing forward). Have your hands shoulder-width apart. Jumping from the position and grasping the bar will create some natural momentum, causing you to swing back and forth if you don’t do anything else.
2. As you grab the bar, engage your abs, have your shoulder blades back, and keep your hips slightly flexed, legs straight, and feet together. Doing all of this in a couple of seconds as you jump and grab the bar will take some practice.
3. As your body beings to swing back, pull yourself up as powerfully as possible, aiming to bring your body back and around the pull-up bar. The momentum should carry you high enough, so your chest ends up slightly higher and over the bar. Doing so will cause your shoulders to rotate and your forearms to become vertical.
4. Once in position, perform a straight bar dip to extend your elbows.
5. Hold the top position for a moment and exhale.
6. Lower yourself by first bending your elbows and then moving your body down from the bar in a controlled fashion.
7. Once you’ve lowered yourself, swing back and forth to create momentum and begin the next repetition just as your body starts swinging back.

What muscles does the muscle up activate?

The latissimus dorsi (lats) is the primary muscle group involved in muscle ups. Our lats cover a significant portion of the mid and upper back, and the muscle attaches to the humerus (upper arm bone), contributing to numerous arm motions (1). The lats produce a lot of force for us to pull ourselves up and over the bar. Other upper back muscles, including the rhomboids, erector spinae, trapezius, rear deltoids, and infraspinatus, assist the lats for stability and pulling.

Our biceps and brachialis also contribute to the muscle up. Both muscles lie on the front side of our upper arms and produce elbow flexion, which is necessary for moving up during the muscle up (2, 3). Similarly, the brachioradialis, a muscle that covers the top of our forearms, contributes to elbow flexion (4).

The shoulders (deltoids) also play an essential role during the muscle up. Our delts provide stability at the shoulder joint, contribute during the transition from a pull-up to a straight bar dip, and assist during the final portion of the exercise (5). The anterior deltoid head helps the pectoralis major and triceps during the push portion of a muscle up.

Speaking of the pecs and triceps, both muscle groups work during muscle ups. As we perform the pull-up and get our chest over the bar, the shoulders, chest, and triceps work together to extend our arms and complete the repetition. These muscles continue to work as we start lowering ourselves and play a significant role until we transition into the negative portion of the pull-up.

Aside from the above, our entire core musculature engages, allowing us to remain stable and transfer force into the bar.

How to Build up the Strength to Progress into a Strict Muscle Up

The muscle up combines three movement patterns, and learning each is necessary for mastering the advanced movement. Specifically, a muscle up combines pull-ups, straight bar dips, and hanging knee raises. Practicing each will strengthen the muscles involved in a muscle up, making it easier to string everything together into a complete repetition. 

Pull-ups are the first upper body exercise to focus on, and you should work your way to at least ten bodyweight repetitions if you hope to practice muscle ups. The stronger your pull-up is, the higher you’ll be able to pull your body initially, making it easy to rotate your arms and transition into the straight bar dip. 

Straight bar dips are the second movement pattern in a muscle up. Once you’ve pulled yourself up and your chest is over the bar, you’ll need to extend your elbows to complete the repetition. Similar to the pull-up, we recommend working up to at least ten bodyweight repetitions to ensure that all involved muscles are strong enough.

Hanging knee raises are the third exercise with a significant role in the muscle up. Though it might not seem that important, the knee raise develops core strength, making it easier to generate momentum by swinging and accelerating yourself into the top position. 

Once you’ve been doing these three movements and are reasonably comfortable with each, it becomes a matter of putting them together and learning how to practice a muscle up. One good option is to start with negative muscle ups where the objective is to reach the top position by jumping from an elevated surface (e.g., a bench) and lowering yourself slowly. You can also use the jumping muscle up where you jump from an elevated surface to eliminate the pull-up, perform the dip, and lower yourself.

Variations and Modifications of the Muscle Up

1. Jumping Muscle Up

Jumping muscle ups are a useful variation you can perform to learn the standard exercise. The objective is to stand on an elevated object, such as a gym bench or plyo box, so the pull-up bar is at neck level. Grab the bar, brace your body, and jump to bring your chest over the bar. Perform the straight bar dip and lower yourself as you usually would.

2. Negative Muscle Up

Like the jumping muscle up, negatives are valuable for teaching you the proper muscle up technique even if you don’t have the necessary strength. Set yourself up as you would for a jumping muscle up, and jump to the top position. From there, lower yourself for five to ten seconds and repeat.

3. Weighted Strict Muscle Up

The weighted muscle up is an advanced variation of the movement. Attach a weight plate to yourself via a special belt and perform the activity as you usually would.

Mistakes to Avoid

Dropping to the Bottom

One of the most common errors with strict muscle ups is not controlling your body on the way down. Trainees often focus on moving up but drop to the starting position, causing unnecessary stress to their joints and connective tissues. Dropping with no control also makes you lose out on the critical eccentric portion of each repetition, making the exercise less effective. Avoid the error by being mindful of the ‘up’ and ‘down’ portions, ensuring that both last for the same length.

Performing ‘Chicken Wing’ Muscle Ups

The second common error is performing what’s known as the ‘chicken wing’ muscle up, which means rotating one shoulder at a time. People new to the exercise often lack the necessary strength to get their chest over the bar in one fluid motion, so they rotate one arm at a time, causing significant stress to the shoulder joint. Avoid the error and develop your foundational upper body strength for muscle ups through strict pull-ups, straight bar dips, and hanging knee raises.

Similar Exercises to the Muscle Up

Pull Up

As discussed in a previous point, the pull-up is essential for your muscle up because it makes up the first half of each repetition. Improving your pull-up will develop many muscles involved in muscle ups and improve your ability to bring your chest over the bar and transition into the straight bar dip (6).

Pullover (Dumbbell)

Dumbbell pullovers are not similar to muscle ups, but the movement pattern strengthens your lats and shoulders, improving your ability to pull yourself up and transition into a dip. A pullover movement pattern is similar to the one you perform as you move from a pull-up into a dip, and the primary difference is that you’re pulling your body over the bar instead of an external weight.

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Despite not being high on most people’s priority list, the calves are important muscles with numerous athletic and everyday functions. The calves are primarily responsible for plantarflexion (moving the foot down), but they also play a role in ankle and knee stability (1). 

Our calves are involved in activities like walking, running, jumping, and weight training. For example, strong calves lead to better lower body stability, which can improve our performance on squats, lunges, deadlifts, and other similar activities.

As the primary way to train our calves, calf raises are vital for good performance and longevity in the gym. First, the movement strengthens our calves which delivers the benefits we mentioned above. Second, calf raises grow the often stubborn calves which contributes to lower body aesthetics and proportions. Third, strong calves can make everyday activities like walking and climbing stairs easier to handle, especially when we do them for long periods.

How to do Calf Raises

1. Set your weight on the machine. Calf raise devices typically work with weight plates, but some offer the option to select your load with a pin.
2. Adjust the thigh pad, so your thighs fit snugly as you position the balls of your feet on the platform. Doing so is vital for easier unracking and re-racking of the weight as you train.
3. Place your lower thighs against the pad and position the balls of your feet on the platform. Your heels should hang in the air. Your shins should be vertical with your knees over your ankles.
4. Engage your calves, take a breath, and grab the safety bar, which you’ll be moving to the side in a moment.
5. Extend your feet to raise the weight and release the safety bar to the side.
6. Lower the weight as much as you can, allowing your heels to travel below the level of your toes. You should feel an intense calf stretch as you do.
7. Press through the balls of your feet as you engage your calves and raise the weight. Go up as much as you can. You should feel your calves contracting.
8. Exhale near the top and repeat.

What muscles does a seated calf raise work?

Calf raises primarily train your calves.

The calves consist of two unique muscles: 

• Gastrocnemius is the smaller two-headed calf muscle. Both heads of the gastrocnemius originate from the femur and insert into the heel. Because of this anatomical nuance, the gastrocnemius works during ankle flexion and knee flexion (2).
  
• Soleus is the larger muscle that lies underneath the gastrocnemius. The soleus is a powerful muscle that plays a significant role in overall calf muscle function. The soleus originates below the knee and inserts into the heel, acting only on the ankle (3).

Seated calf raises primarily train the soleus muscle because of the gastrocnemius’ origin point (4). When our knees are bent, the gastrocnemius is shortened at the knee joint, which prevents it from contracting well around the ankle. Researchers refer to this phenomenon as active insufficiency.

Tips for Seated Calf Raises 

1. Focus on Training with Full Range of Motion

The most important thing to keep in mind as you do any calf raise variation is to train with a full range of motion. Meaning, lift the weight as much as you can and lower it until your heel falls below the ball of your foot. Doing so will activate your calves better, provide greater tension, and hopefully result in better results. As a rule of thumb, you should feel your calves stretch well at the bottom of each repetition. Then, upon raising the weight, your calves should contract strongly.

2. Do Slow and Controlled Repetitions

Optimal muscle growth results from placing the right amount of tension on the desired muscle. In the case of calf raises, this means doing slow and controlled repetitions, which would allow the calves to do all the work. As you do calf raises, lower the weight slowly, allow it to rest at the bottom for a second or two, and engage your calves fully on the way up. Slow and controlled repetitions might seem like something obvious to do, but many trainees find themselves bouncing the weight up and down, which lets them use heavier weights but defeats the whole purpose of the exercise.

Variations and Modifications of the Seated Calf Raises 

1. Pause Calf Raises

Pause calf raises are a more challenging variation of the standard exercise. The goal with pause calf raises is to emphasize your calf muscles even more and prevent ego lifting. Doing this variation is not much different from the instructions we’ve shared above. The difference is, you would now pause at the bottom and top for at least three seconds.

Raise weight ⇒ Hold for 2-3 seconds ⇒ Lower weight ⇒ Hold for 2-3 seconds

2. Standing Calf Raises

The standing calf raise is among the most popular variations. As its name suggests, the standing calf raise means moving from a standing position with your knees straight. Doing so will allow you to prioritize the gastrocnemius muscle over the soleus.

Mistakes to Avoid

One of the most common mistakes people make with the seated calf raise is to use too much weight, which prevents them from doing the full range of motion. In most cases, trainees would lift the weight a couple of inches, lower it until their heels are at toe level, and go back up again. While not terrible, this range of motion prevents optimal calf training because each repetition lacks a solid stretch. 

Another common mistake that often comes from general disinterest in calf training is to use the same repetition range forever. Our calves primarily consist of slow-twitch muscle fibers, which means they respond well to high repetition training. But this isn’t to say that we also shouldn’t train in the moderate (12 to 20) and low (6 to 12) ranges. Mixing it up is beneficial for optimal motor unit recruitment and for causing adequate mechanical tension and metabolic stress (5).

The third common mistake is bouncing, which typically comes from lifting too much weight. Instead of moving the weight slowly from start to finish, trainees use excessive momentum to lift it and then allow it to drop, creating a bouncing appearance. The problem is, bouncing takes the tension away from the calves and instead forces our Achilles tendons to absorb the force. Instead of strengthening our calves, we overwork our connective tissues and increase the risk of injuries.

Similar Exercises to the Seated Calf Raise

Standing Calf Raise (Machine)

Standing machine calf raises are quite effective and involve the gastrocnemius muscle better since it crosses the ankle and knee joints. Other than that, the standing version has an identical movement pattern to seated calf raises.

Standing Single-Leg Calf Raise

Standing single-leg calf raises help work one side at a time, preventing muscle imbalances. Similar to standing machine calf raises, this variation activates the gastrocnemius better. Plus, you can do these without any equipment, apart from having somewhere to elevate your foot.

Donkey Calf Raise

Donkey calf raises have the same movement pattern as seated calf raises. Since your legs are straight for this exercise, the donkey calf raise is also great for developing the gastrocnemius muscle. The primary difference is, you have to bend forward to do these.

Seated Calf Raise (Dumbbell)

Seated dumbbell calf raises are essentially the same exercise. The only difference is, you can do these if you don’t have access to a seated calf raise machine. Sit down, elevate the balls of your feet on something (for example, a calf raise platform), and place a pair of dumbbells on your thighs for resistance.

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Leg raises on parallel bars are an effective bodyweight movement that strengthens your abs, develops your core, and improves stability. The objective is to grab a pair of parallel bars or position yourself inside a Captain’s chair and engage your abs, repeatedly lifting and lowering your legs.

One of the most notable benefits of parallel bar leg raises is that the movement strengthens and develops your abs. Your core has to work hard to keep you stable, and your abs have to produce a lot of force to complete each repetition. 

Another benefit of the movement is that you can adjust the difficulty to fit your strength. You can begin with bent knees, progress to straight legs, and possibly introduce ankle weights down the road.

We recommend including the leg raise near the end of your session and doing as many controlled reps as possible.

Level of Exercise: Intermediate

How to do Leg Raises with Parallel Bars 

1. Suspend your body on a pair of parallel bars with your back against the device’s supporting pad and feet on the platform (if there is one). 
2. Bend your arms and place your forearms flat against the horizontal pads with your hands grasping the handles for extra support.
3. Bring your shoulders back and down by engaging your upper back.
4. Remove your feet from the platform if the particular device has one.
5. Brace your midsection, keep your upper body tense, and have your lower back against the back pad.
6. Take a breath and raise your legs in one fluid motion by engaging your abs. Your knees should be almost entirely straight. You can cross your feet or keep them apart––whichever feels more natural.
7. Pause at the top as you squeeze your abs, then slowly lower your legs to the bottom.
8. Exhale near the bottom and resist the urge to arch your lower back as you complete the repetition.
9. Take another breath and raise your legs again.

What muscles does a leg raise with parallel bars activate?

The primary muscle that works during parallel bar leg raise is the rectus abdominis (the six-pack muscle). Our abs span from just below the ribcage to the pelvis, and their primary function is to shorten the distance between the two areas (1). Aside from that, our abs provide torso stability. As we hang from parallel bars, engaging our abs raises our legs horizontally.

Our transverse abdominis and obliques also contribute during a leg raise. These muscles flex isometrically to provide torso support and help us remain rigid as we raise and lower our legs (2).

Some hip flexor involvement is also inevitable during the movement as these muscles produce force, helping us raise our legs to the top position (3). Their involvement becomes even more significant if the trainee allows the lower back to arch, which lengthens the rectus abdominis, placing the muscle at a mechanical disadvantage.

Aside from the midsection, the upper back, shoulders, arms, and chest also play a role during parallel bar leg raises. These muscles flex isometrically, allowing us to remain in position and keep our shoulder blades retracted and depressed.

Proper Form when Performing a Leg Raise Parallel Bars

The most important tip to keep in mind for leg raises is to perform each repetition smoothly and in one fluid motion. Doing so is vital for focusing on your abs and preventing your hip flexors from taking over. Fluid motions also make it easier to remain balanced, especially on more challenging variations like the hanging leg raise.

Our second tip for proper form on leg raises is to pay just as much attention to each repetition’s lowering (negative) portion as you do for the raising. Your abs work hard to raise your legs, but they are also responsible for the slow and controlled descent, so paying attention to that makes each repetition much more effective.

The third tip to keep in mind for effective leg raises is to keep your lower back against the back support at all times. Doing so ensures that your abs remain engaged and do most of the work. Allowing your back to arch leads to lengthening of the rectus abdominis, preventing the muscle group from engaging and instead forcing your hip flexors to take over.

Variations and Modifications of the Leg Raise with Parallel Bars

1. Hanging Leg Raises

Hanging leg raises are a more challenging variation that develops your core strength and stability even more. The objective is to grab a pull-up bar and lift your legs repeatedly. If that feels too challenging, you can bend your knees as you raise your legs. 

2. Knee Raise With Parallel Bars

If leg raises feel too challenging, you can swap to the easier knee raises, also known as knee tucks. The objective is to bend your knees as you lift your legs toward your torso, as doing so makes the exercise more suited for beginners.

3. Lying Leg Raises

Lying leg raises are a variation you can perform if you don’t have any equipment available. The objective is to lie on the floor, keep your lower back in contact with the exercise mat, and lift your legs repeatedly. 

Mistakes to Avoid

Dropping Your Legs Too Quickly

One of the most common mistakes with any leg raise exercise is allowing your legs to drop to the starting position. Doing so prevents you from taking advantage of the eccentric contraction and increases the risk of arching your lower back at the bottom. Avoid the error by controlling the descent and keeping your abs engaged.

Arching Your Lower Back

Often, as trainees lower their legs to the bottom, their lower back arches. The error is subtle to catch, but arching puts unnecessary stress on your spine and prevents your abs from working as effectively. Avoid the mistake by keeping your lower back against the back support from start to finish, being particularly mindful near the bottom of each repetition.

Allowing Your Shoulders to Shrug Up

The third common mistake with the parallel bar leg raise is allowing your shoulders to shrug up and your torso to drop a few inches once you suspend yourself in the air. Doing so puts unnecessary stress on your upper back and shoulders. Avoid the mistake by bringing your shoulders back and down, keeping them in position from start to finish. Stop the set if you feel that your body is sagging.

Similar Exercises to the Leg Raise with Parallel Bars

Decline Crunch

Decline crunches are a simple and effective bodyweight exercise that develops your rectus abdominis. The objective is to lie on a decline bench, anchor your legs, and engage your abs to lift your upper back several inches off the bench.

L-Sit Hold

The L-sit hold is an effective isometric exercise that develops core strength and whole-body balance. The objective is to suspend yourself on parallel bars or hang from a pull-up bar, lift your legs, and hold the position.

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The standing leg curl is an exercise you perform by flexing your knees against resistance to develop your hamstrings, the posterior thigh muscles. You can use a cable machine, resistance band, a standing curl machine, or ankle weights for the exercise. 

Including the standing leg curl in addition to hip hinge exercises (such as the Romanian deadlift) is essential because it allows you to isolate the hamstrings better. As a result, you can develop the muscle group more effectively.

Aside from strengthening the hamstring, standing leg curls improve your stability because your midsection muscles work hard to keep you in position. In other words, the standing leg curl is a functional exercise that can improve your athleticism and physical capacity, making everyday tasks easier.

As an isolation movement, you should include the standing leg curl near the end of your leg training once you’ve done your main work (squats, lunges, leg press, Romanian deadlifts, etc.)

How to do Standing Leg Curls

1. Adjust the pad of the machine to be right above your Achilles tendon. Start with a lighter weight to get a good feel for the movement.
2. Lean forward on the machine by placing your thighs against the supportive pad, grab the handles, and have the back of your legs against the lower pad.
3. Take a deep breath and plant your left foot firmly on the floor.
4. Curl the weight up with your right leg by contracting your hamstring muscle.
5. Go up until your foot becomes higher than your knee, and you feel a strong contraction in the back of your thighs.
6. Hold the position for a second and exhale as you slowly lower the weight and extend your leg.
7. Take another breath and repeat.
8. Once you’re done, plant your right foot and curl the weight with your left leg.

What muscles do the standing leg curls activate?

The primary muscles that work during standing leg curls are our hamstrings, the posterior thigh muscles (1, 2). Our hamstrings originate from the hip and insert into the lower leg bones (the tibia and fibula) (3). The unique anatomy of our hamstrings allows them to contribute to hip extension (such as in a deadlift) and knee flexion (such as in leg curls). 

Gastrocnemius, one of the muscles in the lower leg, assists our hamstrings in causing knee flexion. The gastroc originates from the femur (large thigh muscle) and inserts into the Achilles tendon (4).

Our glutes also play a role in standing leg curls but to a much smaller degree. The muscle group provides hip stability, allowing you to remain balanced during the exercise. Similarly, midsection muscles (rectus abdominis, transverse abdominis, and obliques) flex isometrically to provide stability.

Tips when Performing a Standing Leg Curl 

The first tip to keep in mind for standing leg curls is to perform each repetition with a full range of motion. Meaning, you should flex your leg until your ankle is higher than your knee and squeeze the hamstring. You then have to extend your knee fully, stretching the hamstring. 

Similarly, it’s important to keep your knee steady as you flex and extend it. Avoid having your knee travel forward as you extend it and back as you flex because that can rob your hamstrings of the tension they need to grow. 

Remaining balanced during the exercise is also vital for the safety and effectiveness of the activity. Many people start doing the leg curl unsupported while using lighter weights. But it becomes necessary to hold onto something as you start curling more weight. 

Doing controlled repetition is the fourth crucial tip to keep in mind for standing leg curls. The goal is to use your hamstrings to overcome the resistance and control the weight as you extend your leg. You should feel constant tension in the posterior of your thighs at all times.

Variations and Modifications of the Standing Leg Curls

1. Seated Leg Curl

The seated leg curl is an effective alternative that offers many of the same benefits. You have to sit down and place your legs between a pair of pads – one over your thighs and the other behind your Achilles tendon. Once in position, begin to flex and extend your legs against the resistance.

2. Lying Leg Curl

Lying leg curls are another popular variation you can do. The objective is to lie on a hamstring curl machine and place the pad behind your Achilles tendon. Brace your body, take a breath, and curl the weight with your hamstrings. 

3. Nordic Hamstring Curl

The Nordic hamstring curl is a bodyweight variation that allows you to train your posterior thigh muscles if you don’t have access to a machine. You have to secure your legs underneath a barbell or have a training partner hold them down. With your body facing the floor, begin to raise and lower your torso using your posterior musculature.

Mistakes to Avoid

The most common mistake with standing leg curls is using too much weight, which doesn’t benefit you in any way. Using too much weight prevents you from loading your hamstrings effectively and controlling each repetition. Instead, you have to resort to momentum and body swinging to move the weight from point A to B, defeating the exercise’s purpose.

Another mistake to look out for with leg curls is shortening the range of motion, often resulting from excessive loading. The goal is to flex your leg until the ankle is higher than your knee, then straighten it fully. In doing so, you train the hamstrings through a full range of motion, allowing them to grow more effectively.

The third mistake to avoid is not controlling the weight on the way down. Many trainees lift the weight through their hamstrings but then drop it to the starting position. Avoid the mistake because not controlling the eccentric contraction (muscle lengthening against resistance) robs your muscles of a robust hypertrophic stimulus.

Similar Exercises to the Standing Leg Curls

Glute Ham Raise

Glute ham raises are an accessory bodyweight exercise that strengthens your hamstrings, glutes, and lower back (1). The objective is to position yourself on a glute ham machine, anchor your feet, and use your hamstrings to raise and lower your torso.

Single Leg Romanian Deadlift

Single-leg Romanian deadlifts are a functional and effective exercise for hamstring development (1). One of the primary benefits of the exercise is the stability you develop by balancing yourself on one leg. Plus, similar to standing leg curls, you work one hamstring at a time, which reduces the risk of muscle imbalances.

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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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Inverted rows are an effective bodyweight exercise you can do to strengthen and grow your pulling muscles (the back and biceps). The idea behind inverted rows is to grab onto a bar (such as in a Smith machine) and position your body at an angle. Once in position, begin to pull and lower yourself, similar to how you would during a pull-up. A more horizontal body position makes the movement more challenging to do. In contrast, the exercise gets easier with a more upright torso.

Doing inverted rows is beneficial because you can adjust the difficulty, and the exercise trains a range of muscles simultaneously. Plus, your midsection muscles have to engage to keep you in a rigid position. As a result, you become stronger, more athletic, and better able to handle everyday tasks.

We recommend including the inverted row earlier in your workouts. Inverted rows are a compound movement that requires significant effort to do effectively. So, it’s better to practice the activity while you still feel strong.

How to do an Inverted Row

1. Set a bar for the rows at around hip height. A smith machine is a fantastic option because the bar is sturdy, and you can easily adjust the height.
2. Grab the bar with an overhand grip and tuck yourself underneath.
3. With your arms straight and bar over your chest, extend your body and balance your lower half on your heels.
4. Engage your glutes and abs, bring your chest out, and take a breath. Your body should be straight as an arrow.
5. Pull through your elbows to bring your body toward the bar. Ideally, you should touch the bar with your chest while having your elbows to your sides but not flared out.
6. Hold for a moment as you exhale and slowly lower yourself to the starting position.

What muscles does the inverted row activate?

As a pulling movement, the inverted row primarily trains the back: latissimus dorsi, rhomboids, trapezius, infraspinatus, rear deltoids, and erector spinae (1). Collectively, these muscles keep our shoulders retracted and produce much of the force we need to pull ourselves. For example, the latissimus dorsi plays an essential role in arm adduction and shoulder extension, making it an important muscle in the inverted rows. In contrast, the erector spinae muscle group works isometrically to keep us in position (2).

Our biceps are also involved in the inverted row since their primary function is elbow flexion (3). Meaning, our biceps engage as we pull ourselves to the bar. 

The core musculature also engages to keep us in position during the movement. Our rectus and transverse abdominis, obliques, and glutes flex isometrically.

Proper Technique when doing an Inverted Row

The most important tip to keep in mind for the inverted row is to use a full range of motion. Meaning, you should pull yourself until your torso taps the bar and extend your arms on the way down. In doing so, you can better activate your muscles, causing a solid contraction, followed by a stretch on every repetition.

Choosing the appropriate height for the bar is also important. It’s best to start with a higher bar position and a more upright torso. In doing so, you can practice proper technique as you build strength. You can gradually lower the bar and assume a more horizontal torso position as you get stronger. 

Keeping your body rigid is also crucial for the inverted row. Your ankles, knees, hips, and shoulders should be in a straight line. In doing so, you can produce force more effectively, perform better, and train the correct muscles.

The final tip to keep in mind for inverted rows is to keep your elbows somewhat tucked. As a result, your shoulders will remain in a safe position, allowing you to engage your lats better.  

Variations and Modifications of the Inverted Row

1. Inverted Row with Elevated Feet

The inverted row with elevated feet is an advanced variation that forces you to pull a more significant percentage of your weight. The idea is to place your feet on a gym bench or plyometric box. In doing so, your body is in a declined position, which increases the difficulty. 

2. Weighted Inverted Row

Weighted inverted rows are another useful variation for more advanced trainees. The most practical way to do the movement is to put on a weight vest. Alternatively, you can fill a backpack with objects (such as books), put it on, and do inverted rows. 

3. Inverted Rows with Slow Negatives

Doing inverted rows with slow negatives is a fantastic way to build back strength and overcome a plateau. The goal is to pull yourself up with a normal tempo but lower yourself for five to ten seconds.

Mistakes to Avoid

A common mistake with inverted rows is shortening the range of motion. Many trainees stop short when pulling themselves and don’t extend their arms fully. Cutting the range of motion allows you to do more repetitions but reduces the effectiveness of each one. Avoid the mistake by pulling until your chest taps the bar, then extend your elbows on the way down.

Another significant mistake with inverted rows is using momentum. For example, pulling yourself up explosively, then dropping back to the starting position. Aside from putting unnecessary stress on joints and connective tissues, doing so isn’t ideal because it robs your muscles of much-needed tension. Instead, do each repetition slowly, engaging your muscles as best as you can.

The third mistake to avoid with inverted rows is relaxing your torso and lower body. Doing so makes it more challenging to maintain the correct position and activate the right muscles. So, tense your midsection and glutes as you set up for each set and maintain the position throughout the set.

Similar Exercises to the Inverted Row

Renegade Row

The renegade row is a full-body exercise that emphasizes your pulling muscles. Similar to inverted rows, a range of muscles contract to keep you stable, and your upper back works to pull the weight. The goal is to assume a push-up position and support your upper body on a pair of hexagonal dumbbells. Once in place, you must tilt to one side and row the dumbbell with your opposite arm. 

T Bar Row

The T bar row is a compound exercise that allows you to train your back and biceps with a significant amount of weight. The goal is to use a T row station or landmine attachment for a regular barbell. You then bend over the weight, grab it, and lift it off the floor. With your torso almost parallel with the floor, you pull the weight to your stomach before extending your arms.

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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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