Lat pull down at home?

lorrpb
lorrpb Posts: 11,463 Member
edited November 2024 in Fitness and Exercise
Can you do a lat pull down with a resistance band anchored in the center, or does that not allow the correct motion? Are there any other substitutes besides a dumbbell pullover (per NROLFW) which I understand is not a perfect substitute?. TIA.

Replies

  • Lizarking
    Lizarking Posts: 507 Member
    Do you have a pull up bar?
  • lorrpb
    lorrpb Posts: 11,463 Member
    No
  • TR0berts
    TR0berts Posts: 7,739 Member
    lorrpb wrote: »
    Can you do a lat pull down with a resistance band anchored in the center, or does that not allow the correct motion? Are there any other substitutes besides a dumbbell pullover (per NROLFW) which I understand is not a perfect substitute?. TIA.

    Yes, I've done that before, although I had it anchored in two spots, as it was a long band. Depending on where, exactly, the anchor is, you may have to alter the angle of your torso.

    For instance, if you can anchor it up high, and you don't have too much extra band, then you can remain (mostly) upright. If, however, you anchor it around a door handle, you'll have to lean over (probably kneeling, although you'll probably have to be kneeling no matter how you do it) quite a bit.
  • questionfear
    questionfear Posts: 527 Member
    What about inverted rows with either suspension straps or under a table? Similar muscle recruitment I believe.
  • lorrpb
    lorrpb Posts: 11,463 Member
    TR0berts wrote: »
    lorrpb wrote: »
    Can you do a lat pull down with a resistance band anchored in the center, or does that not allow the correct motion? Are there any other substitutes besides a dumbbell pullover (per NROLFW) which I understand is not a perfect substitute?. TIA.

    Yes, I've done that before, although I had it anchored in two spots, as it was a long band. Depending on where, exactly, the anchor is, you may have to alter the angle of your torso.

    For instance, if you can anchor it up high, and you don't have too much extra band, then you can remain (mostly) upright. If, however, you anchor it around a door handle, you'll have to lean over (probably kneeling, although you'll probably have to be kneeling no matter how you do it) quite a bit.

    I tried a one point anchor sitting on a stability ball last week and it just didn't seem right. I could anchor a regular length band in 2 spots and do it standing, I think sitting or kneeling would be too low. Thanks!
  • Azdak
    Azdak Posts: 8,281 Member
    With a single anchor point, you can also try single arm pulldown. Good form check, too.
  • sgt1372
    sgt1372 Posts: 3,997 Member
    edited December 2016
    If you've got an exposed beam in your garage or an open door/archway, you can rig up Spud Inc's portable lat pulley device by installing a large screw eyelet in the beam or header.

    You can find this device on Rogue Fitness here:. http://www.roguefitness.com/spud-inc-econo-tricep-and-lat-pulley

    The beam and a 2x4 header (most doorways use a double 2x4 header) should support most wt w/o difficulty and, if you move, it shoud be easy to fill and paint over the eyelet hole.
  • sgt1372
    sgt1372 Posts: 3,997 Member
    PS, OP:

    If you don't have a pull-up bar and don't want to or can't use an eyelet, you can buy one the cheap non-screw-in type of doorway pullup bars that is held on with a tab that engages the door moulding.

    If that can hold your weight for pullups, it certainly should also be strong enough to use as an attachment for the lat pulldown device.

    However, you'd need to constantly check to make sure that the bar is fully engaged w/ the moulding b4 attempting and while actually doing any pulldowns because, if it's not subject to constant weight, the bar can easily shift and disengage from the moulding, which could be dangerous.

    So, obviously a power rack, bolted pull-up bar or cross-member or screw-in eyelet would be better.
  • lorrpb
    lorrpb Posts: 11,463 Member
    edited December 2016
    Thank you. One issue is that I don't have any standard doorways or mouldings in my house, so I'm not sure if a removable pullup bar would work.
    I do have exposed beams in my workout area, so the eyelet is an option.
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