Lat Pulldown Vs Bent Over Row: The Ultimate Back Builder Showdown

The lat pulldown and bent over row are two popular exercises that target the back muscles. Both exercises have their own unique benefits and drawbacks, so it’s important to understand the differences between them to determine which one is best for your fitness goals.

Key Differences

1. Muscle Groups Targeted

• Lat Pulldown: Primarily targets the latissimus dorsi (lats), which are the large muscles on the back that give it its V-shape.
• Bent Over Row: Targets a wider range of back muscles, including the lats, trapezius, rhomboids, and teres major.

2. Movement Pattern

• Lat Pulldown: Involves pulling a weighted bar down towards the chest, with the elbows close to the body.
• Bent Over Row: Involves bending over and rowing a dumbbell or barbell towards the chest, with the elbows flared out to the sides.

3. Range of Motion

• Lat Pulldown: Has a wide range of motion, allowing for a full extension of the arms overhead.
• Bent Over Row: Has a limited range of motion, as the movement is restricted by the angle of the torso.

Benefits of Lat Pulldowns

• Builds Lat Width and Thickness: The lat pulldown is one of the best exercises for developing the lats, which are responsible for the wide and thick appearance of the back.
• Improves Grip Strength: The wide grip required for lat pulldowns helps to strengthen the forearms and improve grip strength.
• Reduces Risk of Shoulder Injuries: By keeping the elbows close to the body, lat pulldowns minimize stress on the shoulder joints.

Benefits of Bent Over Rows

• Targets Multiple Back Muscles: The bent over row works a wider range of back muscles than the lat pulldown, making it a more comprehensive exercise for back development.
• Increases Back Thickness: The bent over row helps to build thickness in the back by targeting the trapezius and rhomboids.
• Strengthens Posterior Chain: The bent over row engages the hamstrings and glutes, contributing to overall posterior chain strength.

Which Exercise is Better?

The best exercise for you depends on your individual fitness goals.

• If you want to build lat width and thickness: Lat pulldowns are the better choice.
• If you want to work multiple back muscles: Bent over rows are the better option.
• If you have shoulder issues: Lat pulldowns are a safer choice due to their reduced shoulder stress.

How to Choose the Right Weight

• Lat Pulldowns: Start with a weight that allows you to perform 8-12 repetitions with good form.
• Bent Over Rows: Choose a weight that allows you to perform 10-15 repetitions with good form.

Proper Form

• Lat Pulldowns: Sit upright with your feet flat on the floor, and grip the bar with an overhand grip slightly wider than shoulder-width. Pull the bar down to your chest, keeping your elbows close to your body.
• Bent Over Rows: Stand with your feet shoulder-width apart and your back straight. Bend over at the waist and grip a dumbbell or barbell with an overhand grip. Row the weight up towards your chest, keeping your elbows flared out.

Variations

• Wide-Grip Lat Pulldowns: Use a wider grip to target the outer lats.
• Close-Grip Lat Pulldowns: Use a narrower grip to target the inner lats.
• Reverse Grip Bent Over Rows: Use an underhand grip to target the biceps and forearms.
• Dumbbell Bent Over Rows: Use dumbbells to allow for a greater range of motion and muscle activation.

FAQ

Q: Which exercise is better for building overall back mass?
A: Bent over rows target a wider range of back muscles, making them more effective for overall back mass.

Q: Can I do lat pulldowns and bent over rows in the same workout?
A: Yes, you can combine lat pulldowns and bent over rows in the same workout to target different back muscles.

Q: Which exercise is easier on the lower back?
A: Lat pulldowns are easier on the lower back because they do not require bending over.