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The Benefits Of Lat Pull Downs: Back Exercises To Reduce Lumbar Stress

Last updated: May 23, 2022

Dealing with lumbar stress can be a challenging experience and may put excessive strain on both your body and your mind. However, the lat pulldown is a powerful exercise that may help you minimize lumbar stress and improve your overall life. There are also other exercises you may consider that can also improve your back health. In this article, we discuss:

The Lat Pulldown: The Routine and Its Benefits

lat pulldownsThe lat pulldown is a weight-bench exercise that uses a pulldown bar that works multiple muscles throughout your body. It stimulates muscles throughout your arms, back, and shoulders, including the rhomboids and deltoids. This routine also moves your rotator cuff and helps keep your back strong. This exercise includes many unique benefits that make it a great choice for people with any painful lumbar conditions, including any instability or damage to the area.

How This Exercise Benefits You

The lat pulldown focuses on building up muscles in and around your back and provides a myriad of benefits that make it a sound choice for people with lumbar problems. Just a few ways that it may help you include how it:

  • Increases Your Strength: Building your core back muscles in this way can minimize lumbar stress by improving your overall support and minimizing any strain you may experience.
  • Improves Your Posture: Stronger muscles in your back can improve your posture, which can minimize your lumbar stress and avoid serious and long-term pain.
  • Betters Your Core Stability: A more stable back is a stronger back, meaning you're less likely to experience serious lumbar issues that affect your overall stability.
  • Enhances Your Muscular Balance: Enhancing your muscular balance can minimize the risk of unstable muscular that may affect your lumbar's health.

Lat pulldowns also provide benefits like increased muscular definition and a better overall look. These benefits aren't necessarily important for your lumbar health, obviously, but it is nice to know about them before trying out this routine. Just as importantly, it is critical to know the various steps for this workout and the ways that you can integrate it into your exercise routine.

Doing the Lat Pulldown

The lat pulldown is a simple exercise if you have the proper machinery. Like with all workouts, though, you need to make sure that you follow the proper form. Once you find a workout bench with a lat pulldown, follow these steps to give yourself a stronger and healthier lumbar:

  1. Adjust the machine to your comfort level and strength, including the seat pads
  2. Place the pads so that your knees are placed securely below you
  3. Change your leg position until they sit at a 90-degree angle
  4. Grab the bar slightly wider than your shoulder width
  5. Tighten your core muscles and keep your posture strong
  6. Lean your torso back about 20-30 degrees to match the pull
  7. Keep your spine neutral and avoid putting stress on it
  8. Pull the bar slowly down to your chest and bring your elbows back towards you
  9. Squeeze your shoulder blades to lower the bar until you feel a stretch in your pecs
  10. Hold briefly until your lats fully contract and then slowly let the weight back up
  11. Keep your position as you rise to avoid injuring yourself
  12. Repeat this exercise using this form at least 10-20 times, depending on your strength and stamina

Repeating this exercise at least 3-4 times per week may help improve your lumbar strength and minimize unnecessary back stress. If you find that you need a little more help with this process, there are other routines that you may consider. These are a wise choice if you find yourself with lumbar pain or if you don't own a lat pulldown machine. Typically, though, the pulldown is your best bet.

Williams Flexion Routines: May Also Help

Williams flexion exercises can provide some lumbar relief when you don't have any exercise machine. They require nothing but the floor and these simple steps:

  1. Lie on your back and bend both knees up with your feet flat
  2. Pull your knees towards your cheese with your hands
  3. Bring the knees close to your chest for three seconds
  4. Lower your knees back to the starting position
  5. Repeat this exercise 10 times and 3-4 times per day

Winged Scapula Workouts: Further Recovery Assistance

Winged scapula exercises can help you when you injure the scapula and need some relief. They may provide some extra lumbar support when performed properly. A few methods you can use include:

  • Self-Massage: Put a massage ball on your back and roll it around to the Rhomboid area to help provide some relief.
  • Seated Levator Scapulae Stretch: Sit down on a chair and bring your chin towards your chest, rotating towards your left shoulder and holding for 15-20 seconds.
  • Wall Slides: Stand with your back against the wall, put your elbows at a 90-degree angle, and move your forearms up and down the wall without arching your back.

It's best to use weight machines the way they were intended and not create a lat pulldown using alternative methods. For example, hanging weights from a bar is unstable and not safe. Thankfully, most professional gyms should have a lat pulldown machine you can use.


Can I Use Other Weight Machines for a Pulldown?

It's best to use weight machines the way they were intended and not create a lat pulldown using alternative methods. For example, hanging weights from a bar is unstable and not safe. Thankfully, most professional gyms should have a lat pulldown machine you can use.

Are There Risks When Doing a Pulldown?

Improper technique and form can be problematic during any exercise. For example, leaning improperly and putting stress on your spine may cause back pain and worsen your lumbar stress. Follow the steps listed above to ensure that you don't end up making this situation even worse for yourself.

Do Those Other Exercises Compete With the Pulldown?

While Williams flexion routines may provide some relief from lumbar exercises, and winged scapula workouts help with some issues, the lat pulldown is still the best option for strengthening your lumbar and avoiding pain. You can use them in a pinch or as a supplement on your off days.

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