Lat Pulldown vs Seated Row (Which is Better) Benefits and Muscles Work

Lat Pulldown vs. Seated Row: Comparing Two Powerful Back Exercises. When it comes to building a strong and well-developed back, exercises like the lat pulldown and seated row are often go-to choices for many fitness enthusiasts. These exercises target the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius, among others. While both exercises have their benefits, there are distinct differences that make them unique. In this article, we will compare the lat pulldown and seated row to help you understand their individual advantages and determine which exercise is best suited for your goals.

Lat Pulldown Vs Seated Row: Which is Better?

The comparison of Rowing vs Lat pulldown ultimately depends on your specific goals, preferences, and individual circumstances. Both exercises offer unique benefits and target different muscle groups within the back. Let’s compare the lat pulldown vs seated row and help you make an informed decision:

Seated Rows

The seated row exercise on the machine is an effective, yet, simple way to strengthen the muscles of the upper back. Since the movement path is pre-determined, the primary focus can be placed on feeling the contraction of the muscles rather than the complex motor movements involved with other back exercises. As with all other rowing exercises, it is important that the movement is initiated by retracting the shoulder blades prior to bending the arms. Doing so will prevent the biceps from alleviating the targeted back muscles from the workload.

How To Do Seated Rows

1. Adjust the seat and chest pad to the appropriate settings and grasp the wide bars with an overhand grip.
2. Exhale, and initiate the movement by drawing the shoulder blades together. Then in a smooth motion, bend the arms and pull the handles back towards the body. The elbows should be in alignment with the shoulders.
3. Inhale and at a controlled speed, lower back to starting position.
4. Repeat until the desired number of repetitions are completed.

Seated Row Variations

Employing all the same techniques only while using a narrow/neutral hand grip will draw more recruitment from the biceps. This method will also target the upper/center region of the back.

Performing the movement using an underhand grip is the easiest version of the three due to the fact that bicep recruitment is maximized when using this technique.

Here’s a breakdown of the various grips you can use.

Wide/Overhand Grip = Most Difficult
Narrow/Neutral Grip = Medium Difficulty
Narrow/Underground Grip = Easiest

Super setting and alternating between grips is an awesome technique. Start using the hardest grip (wide, overhand) and work your way down to the easiest grip (narrow, underhand).

Benefits of Seated Row

The seated row exercise offers several benefits that make it a valuable addition to any back-focused workout routine. Let’s explore some of the key advantages:

1. Targeted Muscle Engagement: The seated row primarily targets the rhomboids, trapezius, and rear deltoids, which are essential muscles for maintaining proper posture and a strong upper back. By pulling the weight towards your body, you activate these muscles, promoting balanced development and improved overall back strength.

• Postural Correction: Many people suffer from rounded shoulders and poor posture due to prolonged sitting and desk work. The seated row helps to counteract these postural imbalances by strengthening the muscles responsible for retracting and stabilizing the shoulder blades. Regularly incorporating this exercise can help improve posture and reduce the risk of postural-related discomfort and injuries.

• Improved Upper Body Functionality: Strong back muscles are crucial for performing daily activities and other exercises effectively. The seated row strengthens the muscles involved in pulling movements, which can enhance your performance in exercises like deadlifts, pull-ups, and rows. It also contributes to overall upper body strength and stability.

• Forearm and Grip Strength: The seated row requires you to hold onto the handles and pull the weight towards your body, thereby engaging your grip and forearm muscles. Over time, this can lead to improved grip strength, which is beneficial for various activities such as lifting weights, carrying objects, or participating in sports that require a strong grip.

• Versatility: The seated row exercise can be performed using different variations and equipment, including cable machines, resistance bands, or free weights with a low cable attachment. This versatility allows for variations in hand placement, grip width, and equipment choice, enabling you to target different muscle groups and adjust the intensity according to your fitness level and goals.

• Injury Prevention: Strengthening the back muscles through exercises like the seated row can help prevent injuries by providing stability and support to the spine. A strong back can also alleviate stress on other structures, such as the shoulders and neck, reducing the risk of common overuse injuries.

It’s important to note that proper form and technique are essential when performing the seated row to maximize its benefits and minimize the risk of injury. If you’re new to this exercise, consider working with a qualified fitness professional who can guide you through the correct execution and provide personalized recommendations based on your specific needs and abilities.

What Muscles Do Seated Rows Work?

Seated rows primarily target several key muscles in the upper back and shoulders. Here are the main muscles worked during seated cable rows:

1. Rhomboids: The rhomboids are located between the shoulder blades and are responsible for retracting and stabilizing the shoulder blades. They play a crucial role in maintaining proper posture and shoulder alignment.

• Trapezius: The trapezius, often referred to as the traps, is a large muscle that covers the upper back and neck. It has three main sections: the upper traps, middle traps, and lower traps. Seated rows target the middle and lower traps, which help retract and depress the shoulder blades.

• Latissimus Dorsi: While the primary focus of seated rows is the upper back, the latissimus dorsi (or lats) also play a secondary role. These broad muscles extend from the mid-back to the lower back and are responsible for adducting and extending the arms. Seated rows engage the lats to some degree, contributing to overall back strength.

• Rear Deltoids: The rear deltoids are the posterior head of the shoulder muscles. They assist in shoulder extension and horizontal abduction. Seated rows engage the rear delts, helping to develop well-rounded shoulder strength and stability.

• Biceps Brachii: Although not the primary target, the biceps Brachii, located in the upper arm, act as synergistic muscles during seated rows. They assist in elbow flexion during the pulling motion, adding an element of bicep activation to the exercise.

• Forearm Muscles: The muscles of the forearm, including the brachioradialis and flexor muscles, are engaged during seated rows as they assist in gripping and holding onto the handles or attachments.

By targeting these muscles, seated cable rows contribute to overall back strength, postural alignment, and improved upper-body functionality. Incorporating variations of grip, hand placement, and equipment can help shift the emphasis to different muscle groups, providing further customization based on your specific goals and preferences.

Lat Pulldowns

The lat pulldown exercise is frequently performed incorrectly. From my own personal observations, I would say at least 40% of the gym patrons perform the movement by drawing the bar behind the head. Performing the lat pulldown exercise in this fashion has been shown to increase the risk of the cervical disk (neck) herniation as well as increase the potential to sustain a shoulder-related injury due to the added stress placed on the shoulder capsule. The solution is simple; by bringing the bar down to the top of the chest, you can alleviate neck and shoulder stress and maximize the recruitment of the targeted muscle – the latissimus dorsi.

The “to-the-front” method of the lat pulldown exercise allows for full arm extension and increased scapular retraction – both of which will lead to a more effective muscle contraction. People also tend to swing in an attempt to draw momentum for assistance. If you find yourself needing to do this, simply lighten the weight and perhaps find a different way to impress the ladies in the gym. Because honestly, this way isn’t working anyway.

How To Do Lat Pulldown

1. Grasp the bar using a wide overhand grip. Using your body weight to pull the bar down, sit with thighs under padding and position feet flat on the floor.
2. Arch torso and slightly lean back.
3. Exhale and initiate the movement by depressing your elevated shoulders while keeping the arms straight. Once your shoulders are lowered, continue the movement by bending your arms and pulling the bar towards the top of the chest. Pause briefly.
4. Inhale and lower back down to starting position at a controlled speed. Ensure that you achieve full arm extension and shoulder elevation with every repetition.
5. Repeat until the desired number of repetitions are completed.

Lat Pulldown Exercise Variations

Performing the lat pulldown exercise with shoulder width/underhand grip will draw additional recruitment from the biceps as well as the muscles down the center of the back.

Benefits of Lat Pulldown

The lat pulldown exercise offers numerous benefits for individuals looking to develop a strong and well-defined back. Here are some of the key advantages of incorporating lat pulldowns into your workout routine:

1. Latissimus Dorsi Development: The primary benefit of lat pulldowns is the targeted engagement and development of the latissimus dorsi, or “lats.” These are the large muscles on the sides of your back that create the desirable V-shaped appearance. Lat pulldowns allow you to effectively isolate and stimulate the lats, resulting in increased muscle size, strength, and definition.

• Upper Body Strength: Lat pulldowns are a compound exercise that recruits multiple muscle groups in the upper body, including the lats, rhomboids, rear delts, and biceps. As you pull the bar down, these muscles work synergistically, contributing to overall upper-body strength and stability.

• Improved Posture: Weak back muscles can contribute to poor posture, rounded shoulders, and upper back imbalances. Regularly performing lat pulldowns can help strengthen the muscles responsible for proper posture, such as the rhomboids and rear delts. Strengthening these muscles can help pull the shoulders back, counteracting the effects of prolonged sitting and desk work.

• Versatility and Customization: Lat pulldowns offer a variety of grip options and attachments, allowing you to target different areas of the back. A wide grip emphasizes the outer lats, while a narrow grip shifts the focus to the inner lats. Additionally, using different attachments like a straight bar, V-bar, or rope can introduce variety and engage different muscle fibers, promoting well-rounded back development.

• Core Stabilization: Lat pulldowns require you to maintain a stable and upright torso throughout the movement. This engages the core muscles, promoting overall core strength and stability. A strong core not only supports your back during the exercise but also benefits other compound lifts and daily functional movements.

• Progressive Overload and Adaptation: Lat pulldowns can be easily modified by adjusting the weight or resistance, allowing for progressive overload over time. By gradually increasing the weight as your strength improves, you stimulate muscle growth and adaptation, leading to continued progress and development.

• Assisted Pull-ups: Lat pulldowns are often used as a stepping stone to build strength for unassisted pull-ups. The similar pulling motion and muscle activation patterns make lat pulldowns an effective exercise for developing the necessary strength and technique required for pull-ups.

To maximize the benefits of lat pulldowns, it is important to maintain proper form and technique. Focus on pulling with your back muscles rather than relying solely on your arms, and avoid excessive swinging or using momentum to complete the movement. Consulting with a fitness professional can help ensure correct execution and personalized recommendations based on your specific goals and abilities.

What Muscles Do Lat Pulldowns Work?

Lat pulldowns primarily target the following muscles:

1. Latissimus Dorsi (Lats): The latissimus dorsi, commonly referred to as the “lats,” is the largest muscle in the back. It extends from the upper arm to the lower back and is responsible for shoulder extension, adduction, and medial rotation. Lat pulldowns are particularly effective at targeting and developing the lats, leading to a wider and more defined back.

• Rhomboids: The rhomboids are located between the shoulder blades and are responsible for retracting and stabilizing the scapulae (shoulder blades). During lat pulldowns, the rhomboids assist in pulling the shoulder blades back and down, contributing to proper posture and shoulder alignment.

• Trapezius (Traps): The trapezius is a large muscle that covers the upper back and neck. It has three distinct sections: the upper traps, middle traps, and lower traps. Lat pulldowns engage the traps, particularly the middle and lower portions, which assist in scapular retraction and depression.

• Posterior Deltoids: The posterior deltoids, or rear delts, are the muscles located at the back of the shoulders. They play a significant role in shoulder extension and horizontal abduction. Lat pulldowns engage the rear delts as synergistic muscles, contributing to overall shoulder strength and development.

• Biceps Brachii: Although the primary focus of lat pulldowns is on the back muscles, the biceps brachii also play a secondary role. The biceps assist in elbow flexion during the pulling motion, helping to stabilize the arms and contribute to the pulling strength required for the exercise.

• Forearm Muscles: The muscles of the forearm, including the brachioradialis and flexor muscles, are engaged during lat pulldowns to maintain a secure grip on the bar or handle. This helps to improve grip strength and forearm development.

Conclusion

To summarize lat pulldown vs seated row, the lat pulldown is an excellent exercise for targeting the lats and building upper body strength, while the seated row focuses on the mid-back muscles and promotes better posture. Incorporating both exercises into your workout routine can provide a well-rounded back training program. It’s always beneficial to consult with a qualified fitness professional or trainer to ensure you are using the proper form and selecting exercises that align with your goals.