pull up tips Archives | Redefining Strength

The BEST Lat Exercises You’re Not Doing

by Cori Lefkowith | Oct 27, 2024 | Blog, Exercises, Functional Fitness, Pull Ups

Don’t get me wrong, I love pull ups…

I love being able to lift heavier loads with the traditional lat pull down…

And both are FABULOUS exercises to target your lats.

But so often we find one move we deem “BEST” and then ignore the opportunity in other options out there. Yet diversity is key, especially over the course of our weekly workout schedule.

This diversity of movement can help us see better strength and muscle gains faster. Because creating progression in our workouts isn’t just about adding weight or doing a directly “harder” exercise variation all of the time…

Sometimes it is about doing the same but different to target those weak links even.

And that is why I want to share a lat exercise I feel is underutilized and underrated and one you should be including in your back and lat workouts…

It is the side seated single arm lat pulldown.

It’s a mouthful to say, but this move is deceptively challenging and a great way to really target those lats while correcting any strength imbalances we may have between sides!

And it really forces you to take the ego out of things and lighten the load to isolate not only each side but that lat.

I’ll go over how to do this amazing move, why it is so beneficial and even how you can adjust it to fit your needs and goals, as well as a home alternative you can try!

So first, how do you do this amazing move and why is this exercise so beneficial?

I love the cable variation of this exercise although you can use a traditional lat pulldown machine with a single handle or even a resistance band anchored overhead.

You’ll also need a bench, and ideally an incline bench you can relax your side against as you set up gripping the cable in the hand furthest from the machine.

The incline bench allows you to fully eliminate any extra movement or assistance from any other area of your body so you are forced to be fully stabilized and engage that lat to power the pull down into your side.
It truly helps you isolate the lat and may force you to have to go lighter than you’d think to start.

And because you are only pulling on each side independently, your stronger side can’t compensate for your weaker side.

The stretch to reach up overhead, elongates the muscle under load and makes you work the pull through a bigger range of motion, which has been shown to be amazing for improving those strength and muscle gains.

You’ll also find you can really work on that shoulder blade, or scapular, movement, which not only works your back incredibly well to build strength but will even help you improve your pull ups while avoiding neck, shoulder and even elbow pain.

To do this lat pull down, let your shoulder rise as you reach up overhead and stretch your lats, elevating your shoulder blade then drive your elbow down into your side as you pull to feel your shoulder blade move down and back toward your spine.

This stretch and the lateral lat pull that prevents your elbows from flaring targets the lats even better than the traditional wide grip overhand lat pulldown.

You’ll be amazed at how much you really feel it down the sides of your back even while going lighter than you would usually for the two handed lat pulldown!

It’s a killer accessory exercise even for the pull ups if you’re working to improve them while building strength and tone in your back!

Now there are a few variations of this exercise you can do if you are limited on equipment.

The great part is, even this basic variation I’ve gone over already can really be adjusted to any fitness level based on the weight you start with.

And as I mentioned, you can swap a cable for a band or even use the traditional lat pulldown machine with a single handle.

To use the machine, you’ll just sit sideways on the seat.

This version or even a cable or resistance band variation done without the incline bench are all still amazing, but they just don’t create the same stability or isolation that leaning against the incline bench does.

So be conscious that you may want to move your torso more.

While this can allow you to exaggerate the stretch, it can also allow you to compensate and use other muscles, such as even using your obliques more to crunch down or even seeking out mobility from lateral movement of your pelvis.

And while a bonus side crunch for a bit of extra oblique work isn’t bad, and can help you get that full tuck of your elbow in, you want to be careful you don’t turn this into ONLY an oblique exercise.

If you don’t have a bench and are using a band even at home, you can sit on the ground or even perform the move half kneeling.

Half kneeling will again give you more room to move around and may allow you to go heavier than fully seated on the ground will allow you to do. Neither is better or worse, just different.

And while we have to go lighter the more we isolate, the more every ounce of work is being done by the muscles we want to target! And seated on the ground, you’ll be surprised by how much your core is firing to keep you balanced!

I also want to mention a version of this movement pattern you can do at home with just a towel if you don’t really have access to equipment.

It’s called Lying Side Slides.

You can use a slider or towel on hardwood floors or a paper plate on carpet. But you’ll lie on your side with your knees bent and hand on the slider overhead.

You will then pull down on the slider to sit up, feeling your lat power the pull.

This version really cuts out any potential bicep engagement because it is a straight arm pull down, but you do have to be careful not to turn it into an oblique crunch.

But using any of these variations, you can really target each side of your back independently to work those lats.

Just remember that it isn’t just about creating progression in your workouts in just one way! Postures and different positions for movements can really help us target different aspects of muscles to our advantage.

This diversity is so key and helps us strengthen weak links through really isolating the muscles we want to work in different ways!

Want some fun and killer workouts you can do ANYWHERE to help you rock those results?

Check out my Dynamic Strength program!

–> LEARN MORE

Improve Your Posture And Pull Ups With 5 Moves

by Cori Lefkowith | Sep 9, 2017 | Blog, Exercises, Pain Relief, Pull Ups

I want to ask you a couple of questions…And tell me if these sound familiar….

Have you ever had neck, shoulder or upper back pain?
Do you feel like your upper back and neck are constantly tight?
Do you have poor posture and tend to round forward?
Have you been struggling to improve your pull ups no matter how much you work at them?
Heck have you ever tried to work on pull ups only to end up with neck or shoulder pain?!

Maybe all of the above even!?!

Do you feel like no amount of stretching helps permanently and that you just have to keep doing more and more for momentary relief?

Unfortunately that is because stretching alone isn’t the answer.

Stretching alone doesn’t solve the problem for a two main reasons…

We aren’t stretching the RIGHT muscles.
We don’t get the right muscles activated so we keep overusing the wrong muscles.

Often our back “feels” tight so we stretch it.

But that tight feeling often isn’t from muscles being shortened.

When muscles are shortened, stretching can really help. But in this case, stretching a muscle that is overly lengthened may feel good for a moment but doesn’t SOLVE the problem. Our back may “feel” tight and even gets trigger points because our chest is overly tight and causing our back muscles to be over-stretched.

Therefore stretching our back alone doesn’t really SOLVE the problem.

If we’ve suffered upper body pain or injury and sit hunched over a computer or walk texting on our phones, often the big muscles of our back aren’t working correctly and carrying the load they should be carrying. It can also cause our chest and lats to become tight and our shoulder blades to become less mobile.

This leads small muscles, like our rotator cuff muscles, to become overworked, which can injured to injury. It can cause neck pain and shoulder pain.

But only stretching won’t get the right muscles working.

Stretching the right muscles, aka the muscles that are SHORTENED and TIGHT, can help open everything up, but then we NEED to activate the right muscles.

If you don’t then ACTIVATE, you’ll keep overusing muscles that weren’t meant to be the prime movers!

So if you’re ready to get the right muscles working to improve your posture AND even your pull ups, you’ll want to start including these 5 moves daily even!

Using these 5 moves, you can relax tight muscles and activate the big muscles of your back! They combine foam rolling, stretching and activation to help you restore mobility and build that mind-body connection.

Chest Foam Rolling:

Neck, shoulder, upper back pain? Always feel like you have “knots” in your back, but the relief from massage or stretching is only temporary?

Well guess what? Part of the problem is that your chest muscles are tight and actually perpetuating you rounding forward and even the rounding forward of your shoulders.

So to help relieve those aches and pains and help yourself get the muscles of your back working correctly, you need to start rolling out your chest.

To roll out your chest, you can either use a bigger foam ball against the ground or you can use a smaller, harder ball in a doorway.

To roll out your chest using a foam ball against the ground, place the ball on the ground and lie face down on top of it with the ball starting right at the side and top of your chest beside your shoulder joint and below your collarbone.

Holding the ball there, begin to sweep your arm overhead and then back down toward your legs. You can sweep your arm almost as if making snow angels. Or you can move your arm overhead and then tuck it under to reach down toward your feet and rotate your shoulder a bit. You can make full and partial sweeps to dig into a spot.

Then move the ball a little more toward your sternum and repeat. You can work all along underneath your collarbone, holding on any tight spots and moving your arm. You want to make sure to work all around the front of your shoulder joint and toward your sternum.

To roll out your chest in a doorway, it is best to use a smaller, harder ball instead of the foam ball.

Stand facing the wall besides the doorway and place the ball between your chest and the wall. You want to be right on the edge of the wall so that you can extend your arm forward through the doorway. Place the ball in your chest right by your shoulder joint. Hold on any tight spots as you work down toward your armpit then up under your collarbone. You will want to lift your arm out in front as you roll as well as out to the side like you did on the ground.

Lat Foam Rolling:

Because we sit way too much hunched forward over our computers, phones or even our bikes, our lats can become tight. It is important that you get everything loosened up if you want to improve your posture and your pull ups.

To roll out your lats, you can use a ball or a roller. Start by lying on your side with a roller under one armpit along the side of your back. Extend the arm on the side with the roller up above the roller. Then rock forward and backward on the roller, rotating your chest toward the ground and then up toward the ceiling as you roll on the roller so it hits toward your ribs and then toward your back.

Hold on any tight spots you find then move it lower down the side of your back. Hold on any tight spots as you go and make sure to rock forward and backward as you make your way down your side.

As you work down your side, you may want to rotate slightly more toward your back. Work all the way from your armpit to about the end of your rib cage.

Be careful as you work your way down your lat. Do not start to hyperextend your low back or tense to arch over the roller.

Kneeling Thoracic Extension and Lat Stretch:

When we sit all day in forward flexion, hunched over, our spine is in flexion. This stretch works on the exact opposite – extension. It will help you reverse the hunch (improve your spinal extension) as you stretch out your lats and even your triceps.

To do the Kneeling Thoracic Extension and Lat Stretch, place a box, bench or table on the ground in front of you. Kneel on the ground facing the bench and place your elbows up on it about shoulder-width apart. Make sure that you are kneeling far enough away from the bench that you can lean forward and drop your head between your elbows as you press your chest toward the ground.

From this kneeling position, relax your chest and head over, sitting your butt back. Press your chest toward the ground and feel your spine extend. You should feel a nice stretch down your triceps and lats as well as through your thoracic spine. Try to extend your back as much as possible as you press your chest toward the ground, but don’t simply arch your lower back. Keep your abs braced so that you force your mid and upper back to extend.

Breathe to stretch deeper and then relax back out and repeat, trying to get further with each rep.

If you really feel your elbows constantly sliding out on the bench, you can hold a dowel or even a towel between your hands to help keep everything in line. You can also increase the stretch by bringing your hands back toward your head as you maintain extension.

Pull Downs:

Once you’ve foam rolled and stretched to loosen tight muscles, you have to get the right muscles activated and working. Otherwise you’ll just end up constantly stretching everything only to tighten back up because you keep overusing muscles that aren’t meant to carry the load.

The Pull Downs are a great activation exercise to work your lats and lower traps and help mobilize your shoulder blades.

To do Pull Downs, hold a band, or even a towel, in both hands with your hands about hip-width apart. Slightly pull out on the band so that there is tension on the band or towel. Press your chest out and reach the band overhead, keeping the band/towel tight between your hands. You may need to adjust your hands in closer if the band is light. On a towel as long as you pull out with your hands a little wider than shoulder-width you should be fine since it won’t stretch like the band. You want to pull out on it so your hands are just slightly wider than shoulder-width apart.

Then pull the band down toward your chest, as if pulling your chest up to the bar during a Pull Up. Lead with your chest as you draw your shoulder blades down and back and feel your back working to pull the band down. As you pull the band down, keep it tight between your hands.

Hold at this bottom position. Really press your chest out and engage your upper back as you hold. You want to think that you were leading with your chest up toward the bar. Do not arch your low back even though you want to press your chest out. Make sure you also don’t simply feel the outsides of your shoulders working, but instead feel your back. If you only feel your shoulders, you may be using too heavy a band or you may be too focused on pulling out on the band instead of down.

Scapular Push Ups:

The Scapular Push Up is a must-do move.

If you have a desk job, want to improve your posture, improve your pull ups…heck improve your deadlift or press or just about anything, this is a must-do move!

It works on mobilizing your shoulder blades to create shoulder stability. It will activate your back and the muscles around your rib cage. It can even work your core.

You can do this move from the quadruped position or modified push up position to start. Beginners may even need to do it off the wall if they aren’t able to isolate and move their shoulder blades.

As you can actively recruit the proper muscles, you can do the scapular push up from the high plank or forearm plank position.

No matter your level, you can also do Single Arm Scapular Push Ups off the wall, which is my current favorite because it also allows you to address imbalances between your right and left sides.

To do Single Arm Scapular Push Ups, set up facing a wall. Place one hand up on the wall at about shoulder height. Your arm should be straight, but make sure you aren’t shrugging. You can be at a slight incline to make the move harder by walking your feet back, but start standing more vertical to the wall so you can really focus on proper movement of your shoulder blade.

Then, keeping your elbow straight, press your chest toward the wall as you feel your shoulder blade retract back. You should feel your shoulder blade move toward your spine. Do not shrug your shoulder as you focus on moving the shoulder blade. Pause then relax back out.

Make sure you don’t shrug or bend your elbows or rotate to try to make the movement bigger. Keep your core tight and isolate that one side working. You will feel the muscles along the side of your back and your ribs working. You can even put the opposite hand below your armpit on the working side to feel those muscles working.