Lat Pulldown Workout Guide

Lat Pulldown
Lat Pulldown

Elevate your back workout

Wanting to increase the strength in your upper body? Now is the perfect time to do exactly that. Start increasing your back muscles after just your first time using your lat pulldown at Xercise4Less. Lat pulldown resistance machines are strongly proven to help you build muscle, increase your muscle mass but also help to improve your general health and fitness. This machine is designed to help you target your latissimus dorsi (lats) – the biggest muscles in your back – so if you want toned and defined back muscles, this is the machine for you.

Make the most of your back workout or pull day by using the lat pulldown, or include this machine in a full body session to help you increase your upper body strength. With a strong upper body, you’ll be able to push yourself closer your fitness goals and this will also help you in everyday life with things such as lifting heavy objects etc.

Man-Lat Pulldown-Back Workout

How to use the lat pulldown

Resistance machines allow you to target individual areas, and this is exactly what the lat pulldown. Every time that you’re using this machine, you can purely focus on your back and increase your muscle mass and strength. A great thing about the lat pulldown is that you can easily adjust the weight that you’re lifting so, whether you’re a weight lifting expert or a gym beginner, you should hopefully feel comfortable to use this equipment as you please.

Once you’ve found the lat pulldown, you need to sit down on the seat and adjust the leg rest so that it is resting just above your thighs. The pads shouldn’t be squashing your legs but there shouldn’t be a huge gap. The bigger the gap, the more difficult the lift will be and you’ll start to put pressure on other areas of your body. Once you’re comfortable, sit down and choose the weight you want to lift by moving the pin.

Next, stand up to reach the lat pulldown bar and return to your seat. Pull the handles down so that your elbows are as close to your waist at possible. Hold this position for a second (and until you feel your back muscles working) and then stretch your arms upwards again. Repeat this 8-12 times and then rest for a couple of minutes. Repeat this for 3-5 sets. Once you’ve finished all of your sets, return the lat pulldown bar to the starting position and stand up. Remember to wipe down any equipment ready for the next member to use.

Once you’ve built up your confidence, start to increase the weight on the resistance machine. You could do this every set, every week or every month. To make progress and to improve your upper body strength, just be sure to increase the weight as often as you can. To encourage amazing results in your lats, include the lat pulldown regularly. This could be every back day, upper body session, pull session or full body session. We recommend using the lat pulldown at least once a week.

Resistance machines to suit your goals

In our inclusive gyms at Xercise4Less, we have a wide range of machines in the resistance machines zone to help you build up strength. No matter your fitness goals and preferred type of training, we have something to suit you.

Try to push yourself every time you step into the gym. This might mean squeezing a few extra reps into your workout or increasing the weight so that you’re building up strength and the size of your muscles. The lat pulldown machine should be used regularly in your back workout, pull day or in a full body workout so that you’re able to work numerous muscles at one time and create a balanced amount of strength in your upper body.

Once you feel confident, start to use different machines such as the assisted pull-up machine to build your strength even further. You’ll then be able to perform exercises like deadlifts and bent over rows with more confidence and ease which will mean that you’re building strength and making amazing progress towards your fitness goals.

Man Using Smith Machine - Weight Training, Resistance Training

Become an Xercise4Less member today

Joining us means that you get a great value gym membership but also join a fitness community that will help to push you closer to your fitness goals. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Take those all-important steps on your gym journey by becoming part of our inclusive community. Benefit from quality gym facilities like our Ladies Only Gym Zone, spacious Spin Studio or Combat Zone with full-sized boxing ring or attend one of our classes including the famous Les Mills sessions – either way, completely transform your workout programme.

Pull Circuit 2 Workout Guide | Staying Fit at Home

Pull Circuit 2 Home Workout Guide
Pull Circuit 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Pull Circuit 2 Workout Guide at Home

We want to ensure everyone is able to stay fit, active and continue working towards their fitness goals whilst at home. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help everyone focus on their health and fitness goals despite our gyms being closed on Government instruction from the 20th of March 2020.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Pull Circuit 2 Workout?

If you’re not familiar with this style of training, pull training is a specific type of workout that means working on pull movements. For example, pulling a dumbbell upwards with your arm to perform a bicep curl or performing a bodyweight pull-up – both two amazing strength building exercises. A great thing about circuit training is that you burn calories fast and really work up a sweat, so by combining the two together, you’ll experience an amazing and fulfilling workout. A pull session is great at the gym or at home; follow this home workout and still make positive steps on your fitness journey until our gyms are open again.

Man-Lat Pulldown-Back Workout

What You Need For a Pull Circuit 2 Workout

Our pull workout guide is packed with a range of movements that can be performed in the comfort of your home. To really push yourself, you’ll need some weighted equipment. In our gyms, we provide access to dumbbells, kettlebells and medicine balls. If you have this type of equipment in the house, choose a comfortable weight and start following the workout. If you don’t have weighted equipment, use household items instead. Grab a couple of tins or fill up carrier bags of tins and jars. You could use water bottles, boxes or bottles of washing detergent – now is the time to get creative!

Exercise 1: Deadlifts

A deadlift is a great full body exercise that will target a lot of your major muscle groups. Start by standing upright holding your weight between your legs. Bend down so that you touch the floor with your weight and then stand upright again, slightly leaning back as you come up. Try to keep your back straight when performing because hunching can cause an injury to your lower back.

Perform 12 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Bent Over Rows

Next, stand up straight your feet shoulder width apart. Pick up your ‘dumbbells’ in each hand and lean forward so that your body in nearly parallel with your ground – slightly bend your knees so that this is more comfortable. This is your starting position. Now, extend your arms down to your knees and then pull them up to your belly button. Squeeze your back as you do this to work really work your upper body.

Perform 12 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

Try the workout

Exercise 3: Nordic Hamstring Curls

For this exercise, you’ll need to be in a kneeling position. Your feet should be placed underneath something that can hold your bodyweight such as a sofa or bed. To perform this exercise, slowly lower your chest towards the floor, putting out your hands out to support you before you touch the floor.

Perform 12 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Press Up Rows

This is a great upper body burner. Get into a press up position but so that you have a weight in each hand as you perform each press up. Lower your body as you usually would for a press up and then as you get back to your starting position, pick up your weight with your right hand and pull it towards your chest. Repeat this process now with your left arm and keep alternating in this way.

Perform 12 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

Try the workout

Exercise 5: Standing Bicep Curls

Stand up straight with your weights in either hand. By standing up, you’ll be able to engage your core at the same time which is great for ab definition. To perform your first rep, simply pull your left arm up towards your shoulder and squeeze your bicep muscle. Now, repeat this movement with your right arm and continue alternating your arms in this way.

Perform 12 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. Now that you’ve completed all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Watch Our Personal Trainer Video:

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Michele as he guides you through this full Pull Circuit 2 Workout.

Pull Circuit 2 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Weighted equipment or household alternatives

Sofa/bed

Fitness Space

 

4m x 4m clear area like a living room, garden or dining room.

Level

 

Novice

Duration

 

15 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1-2 times a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different types and focuses so that there is something to everyone regardless of fitness goals, strength, ability and more. By choosing from our wide range of home workouts, you can follow different exercises throughout the week to help you keep fit. We’ll be switching up our workouts weekly and daily so look out for something suited to you and your goals. Whatever your fitness journey looks like and however you usually spend you time in the gym, use this time whilst our gyms are closed to stay on track and once we re-open, we can continue smashing it.

Follow this Pull Circuit 2 Workout Guide at home by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing them. All of the exercises that you find in our Pull Circuit 2 Workout from home can be performed in the comfort of your home or in our gyms once we re-open. Don’t forget that you can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Group of Women - Featured Image

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

Pull Home Workout | Staying Fit at Home

Pull Home Workout Guide
Pull Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Pull Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Pull Workout?

Our first workout guide is focused on a ‘pull’ workout. If you’re not familiar with this style of training, let us explain. It’s a specific type of workout that means that your body is working on pull movements. For example, pulling a dumbbell with your arm to perform a bicep curl or performing a bodyweight pull-up. Pull workouts are really effective when created in a workout routine alongside push workouts as it means that you’re able to target specific areas of your body with specific movements. A pull session is great at the gym or at home; follow this home workout and still make positive steps on your fitness journey until our gyms are open again. 

Free Weights Gym Zone - Dumbbell

What You Need For a Pull Workout

Our pull workout guide is packed with a range of movements that can be performed in the comfort of your home. To really push yourself, you’ll need some weighted equipment. In our gyms, we provide access to dumbbells, kettlebells and medicine balls. If you have this type of equipment in the house, choose a comfortable weight and start following the workout. If you don’t have weighted equipment, use household items instead. Grab a couple of tins or fill up carrier bags of tins and jars. You could use water bottles, boxes or bottles of washing detergent – now is the time to get creative. Now, grab your gym kit and a comfortable pair of trainers and let’s go!

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Exercise 1: Seated Bent-Over Rows

For this first exercise, you need a dumbbell in each hand. If you haven’t got dumbbells, fill up a couple of water bottles and hold one in each hand. You could also grab a couple of tins and hold one in each hand or fill up a couple of bags of numerous tins for additional weight. Next, find a chair in your house (avoid sort furnishing like a sofa or armchair) and hold your ‘weights’ at either side of you. Lean your body forward with your face parallel to the floor and then raise your arms up to your hips. You should feel your back muscles working as your perform each rep.

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Standing Shrugs

Keep hold of your weights, you’ll need them for this next exercise – standing shrugs. Stand up straight with your arms and ‘weights’ either side of you. To perform this exercise, simply shrug your shoulders and bring them as close to your ears as you possibly can. This will work the muscles in your shoulders and traps and increase your upper body strength. Slowly return your shoulders to a comfortable position and then repeat all the exercises in the set.

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

Exercise 3: Hip Thrusts

This next exercise is all about your lower body and focusing on your bum and glutes. You don’t need weights for this but you do need to perform the exercise carefully to avoid injury. Rest your back onto a high surface such as your bed or sofa, whilst you sit on your floor with your knees up and feet in front on you. Thrust your hips into the air, hold for a couple of seconds and then return to the original position. Try not to over extend your thrusting motion as you may cause injury to your lower back.

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Kneeling Nordic Curl

For this one, you’ll need to grab your ‘weights’ again and get into a comfortable kneeling position on the floor. Keep your body upright with your arms out in front of you holding your weighted equipment. It’s important to keep your back straight when performing this exercise and not to hunch over. To perform this exercise, start leaning back until you feel a pull in your hamstrings and then return to your original straight position. This is working on your quad muscles and will help to strengthen them.

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

Exercise 5: Hammer Curls

Let’s move back to some upper body movements. Hammer curls target your biceps and will pump your arm muscles. Stand upright with your weighted equipment at either side of your body. Stand one leg slightly further than the other for additional support and then pull your arms up towards your shoulders. Try to squeeze your arms and hold each rep for a couple of seconds to really work the muscle.

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Side Raises

To perform this exercise, hold your ‘weights’ at either side of your body, keep your back straight and raise your arms out at the side as high as you can. Return your arms to your side and then pick up some momentum to repeat the movement again. It’s important to control the movement as best as you can – possibly even drop to a lighter weight to gain control. Side raise exercises work your shoulders and improve your upper body strength when performed correctly.

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

Exercise 7: V-Sit Leg Extension

Our final exercise is a combination movement that works both your core and your legs. Sit down on the floor and get into a ‘v-sit’ position. This means shaping your body like a V – with your torso slightly leaning back and your legs pointing slightly upwards. Put your arms out in front of you and slowly bring your legs into your chest and then extend. Alternate the leg movements to perform an individual rep. Try to keep your feet off the floor but if you find it difficult, place your arms down at your side to support you.

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Watch Our Personal Trainer Video:

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Lewis as he guides you through this full Pull Workout.

Pull Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Dumbbells > If you don’t have this equipment try alternatives like 1kg of sugar, bottles of water, tins of beans or other household items.

Table and chair

Fitness Space

 

2m x 2m clear area like a living room, garden or dining room.

Level

 

Beginner

Duration

 

20 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1 or 2 times a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into pull, push, full body and abs meaning that you can focus on different areas of your body throughout the week. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our Pull Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Pull Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Group of Women - Featured Image

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

Diverging Lat Pulldown Workout Guide

Diverging Lat Pulldown
Diverging Lat Pulldown

Increase muscle definition on your back

Start building up muscles in your back and increase your upper body strength using the diverging lat pulldown at Xercise4Less Gyms. Improve your strength, muscle mass and general fitness and stamina using this machine in the resistance machine gym zones.

To elevate your back workout or take your full body workout to a new level, maximise this piece of equipment and start reaping the benefits! This machine was designed to help you target your latissimus dorsi (lats) which are the biggest muscle in your back. With toned and defined lats, your back will look much more muscular and stronger.

Using the diverging lat pulldown

Resistance machine zones at Xercise4Less have something for everyone and helps people target individual muscles and potential problem areas. The diverging lat pulldown will help every member work on their back muscles and strength regardless of their strength and amount of weight training experience.

Before using the lat pulldown, sit down and adjust the leg rest so that it is resting just above your thighs. The pads shouldn’t be squashing your legs but there shouldn’t be a huge gap as this will make the weight lift more difficult. Once you’re comfortable, sit down and choose the weight you want to lift by moving the pin. Now you’re ready to lift!

Stand to reach the diverging lat pulldown handles and return to your seat. Pull the handles down so that your elbows are close to your waist, hold for a second and stretch your arms until they are straight. Repeat this 10 times and then rest for a couple of minutes. Repeat this for 3 sets. Try to increase the weight as you go to start building up strength and muscle. Once finished, return the diverging lat pulldown to the original motion and stand up.

To start seeing results in your lats, repeat exercises like this regularly during your back workout. Once you feel confident, start to use different machines such as the lat pulldown or assisted pull-up machine to build strength. You’ll then be able to perform exercises like deadlifts and bent over rows with more confidence.

Barbell Weighted Plates Deadlift

Get stronger, get bigger and get fitter

In our inclusive and great value gyms at Xercise4Less, we have a wide range of machines in the resistance machines zone to help you build up strength. No matter your fitness goals and preferred type of training, we have something to suit you.

Try to push yourself every time you step into the gym. This might mean squeezing a few extra reps into your workout or increasing the weight so that you’re building up strength and the size of your muscles. The diverging lat pulldown machine should be used regularly in your back workout, pull day or in a full body workout so that you’re able to work numerous muscles at one time and create a balanced amount of strength in your upper body.

It’s really important to get your form right though. This not only prevents injury but maximises your workouts because your body is working to its full potential. If you ever start to feel pain whilst using the diverging lat pulldown, it’s likely that your form isn’t right so try to perfect this and then you’ll smash it.

Man-Lat Pulldown-Back Workout

Join our fitness community

Become an Xercise4Less member today and start smashing your fitness goals! Take those all-important steps on your gym journey by becoming part of our inclusive community. Benefit from quality gym facilities like our Ladies Only Gym Zone, spacious Spin Studio or Combat Zone with full-sized boxing ring or attend one of our classes including the famous Les Mills sessions – either way, completely transform your workout programme.

Whether you’ve never stepped into the gym before or you’re an experienced gym user, join Xercise4Less Gyms today and start transforming your physical and mental health.