Vertical Pull Exercises & How They Help Achieve Defined Lats
Table of Contents
What Is a Vertical Pull
A vertical pull refers to a training movement where the primary action involves pulling resistance downward in a vertical plane.
Why Are Vertical Pulls Important
When performing exercises that involve vertical pulls, they primarily help with muscle growth, functional strength, and improved posture.
Vertical pull exercises, also known as lat exercises, are considered essential for upper body strength. The lats, which are one of the largest muscles in the back, allow you to pull, lift, and perform rotational movements.
Benefits of Performing Vertical Pull Exercises
By performing vertical pull exercises, one can improve posture, strengthen the back, help to prevent pain, and enhance performance. Additionally, lat exercises can help grow a V-shaped physique
Muscles Worked in Vertical Pull Exercises
Vertical pull exercises target the Latissimus Dorsi, which is located on the posterior (rear) aspect of your body and is the largest muscle in the back
Other major muscle groups we find there are muscles like Trapezius, which is also known as traps consisting of upper, middle, and lower fibers which ultimately helps the body enable actions that we call elevation, depression, retraction, protraction, adduction and upward rotation of the scapula. In addition, we also have the Levator Scapula and Rhomboids major and minor that aid in functional movements of the posterior aspect of the back previously listed above (eg; elevation).
By incorporating movements that involve these muscles, we can overall create the best back exercise with a particular focus on the Lats.
Vertical Pull Exercises
Exercises for Lower Lats
Lat Exercises With Dumbbells
There are so many ways we can use equipment to get the best gains, especially in our lats. We can use bands, weights, machines, barbells, and dumbbells. Dumbbells allow your hand position to be in a less restrictive position in comparison to the barbell and overall mimics everyday lifestyles. Try these dumbbell-only exercises for the Lats.
Stretches For Your Lats
There are two types of stretching; static stretching and dynamic stretching. Often dynamic are movements we do before working out and Static are movements done after a workout. In order to have mobile joints a combination of both is optimal for strength and performance.