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

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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.

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Benefits of Resistance Machine Gym Workouts

Older Woman using Smith Machine _ Weights
Older Woman using Smith Machine _ Weights

Improve your physical health with resistance machines

By using resistance machines available to you in our Xercise4Less Gyms, you’ll be able to transform your body and transform your fitness. Move one step closer to your fitness goals by using our resistance machines gym zones which include machines such as the leg press, lat pulldown and abdominal crunch.

There are many benefits to resistance training that you don’t want to miss out on. Resistance machines help with muscle gain and improve individual muscle strength. Using these machines regularly will also boost weight loss and burn fat at a faster rate which will improve your body confidence and make you feel happier and healthier.

Dorothya Sunderland Jan20201200x628

Resistance workouts increase strength and build muscle

One of the best things about resistance machines at Xercise4Less Gyms is that they help you to get stronger and grow muscle. Resistance training allows you to work on growing individual muscles through targeted movements. For example, the lat pulldown focuses only on your latissimus dorsi (lats) which allows you to really push yourself during your back workout to get bigger and stronger. If you feel like you’ve got specific problem areas on your body or just want to work on getting some muscles bigger than others, resistance machines can really help.

Xercise4Less Gyms have resistance machines that help you work all muscle groups. During your next back workout, use the seated row. For your next abs workout, use the abdominal crunch. For your next shoulder workout, use the shoulder press. Whatever your fitness goals, however you want your body to look, resistance machines will help you to achieve the muscle definition you want.

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Weight loss with resistance workouts

The possibilities to achieve your weight loss goals at Xercise4Less Gyms are endless. You’ve got access to a wide range of cardio equipment, an amount of free weights equipment to last a lifetime and resistance machines that allow you to target every single muscle group.

Resistance machines help you to isolate key problem areas and work these muscles to make them stronger but also more defined. You’ll increase muscle definition by losing body fat too. For example, if your lower arms bother you and are a reason for low body confidence, the tricep extension machine and seated tricep dip will help you to reduce body fat and build muscle in your arms. This will result in toned arms. 

Resistance machines also help you to burn calories at a quicker rate. Following a resistance workout, especially at a high-intensity level (i.e. low weight, high reps or intermediate weight and fast reps) will increase your heart rate and put your body into a fat burning state. This helps your body to burn more calories and ultimately lose more weight. To work towards your weight loss goals, don’t neglect resistance machines because they can really help to improve your weight loss journey.

Resistance training - leg press

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Join Xercise4Less Gyms today and maximise your potential to help you boost your fitness and smash your fitness goals. Whether you’re new to gyms, a casual gym goer or have been using the gym for years, we have something to for you! Our members have access to unique combat equipment including boxing rings and MMA cages, resistance machines, free weights and cardio machines. We provide women the comfort of a ladies only zone and offer a wide range of group exercise classes including Les Mills workouts, spin, yoga and Zumba to help you smash your goals.

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Build Up Muscle With Strengthening Exercises

Strengthening Exercises
Strengthening Exercises - Sam Chia Legs

Increase muscle strength in the gym

There are many ways in which you can build muscle. It can be through cardio, resistance or just by general exercise. But how can you develop your muscle with specific exercises, and what are the long-term benefits of strengthening? Read below to find out more on how to build up your strength with simple exercises you can incorporate into your fitness workout.

What are strength exercises?

Specific strength exercises are designed to give your muscles a more rigorous workout than they are typically used to. This works to increase the strength of the muscle as well as the size and power, giving you more of an output to create explosive movements. Furthermore, strength exercises also improve the endurance of your muscles, giving you extra dynamism to complete more intense exercises, for longer.

Strength activities usually involve you using your body weight or working against a resistance to generate extra difficulty and exertion. This is something you are better off building up over a period of time to help prevent the risk of injury or discomfort which may hamper your body in the long run.

Typically, you should look to do two or more sessions of muscle strengthening exercises a week. This is so you are not placing too much strain or pressure on a particular part of the body. Remember, building up slowly is the key to increased muscle strength. After all, Rome wasn’t built in a day.

Strengthening Exercises - Sam Chia Sit Ups

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Examples of effective strength exercises

As previously mentioned, there are a number of strengthening exercises you can complete at your local Xercise4Less gym. You do not have to devote a whole fitness session to strength, you can put in some work before or after the main component of your workout. Cardio exercises such as cycling, walking on an incline and using the stepper machine are ideal for improving strength. Alternatively, resistance exercises have a benefit to your muscles, with lifting weights being the main source of adding strength. If you have already got your fix of cardio or resistance training, then why not try some core stretches and exercises to help build up your muscle. Push-ups, sit-ups and squats are the most effective exercises to boost your strength workout.

Strengthening Exercises - Sam Chia Cycling

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We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. 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.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

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Benefits of Squats in Your Training Workouts

Squats in Class
Squats in Class

Make Squats a Key Part of Your Strength Training

At Xercise4Less Gyms we know just how great of an exercise squats can be. In fact, some people swear by squats so much that they think it’s the one workout you should always include in your strength training programme. But what exactly is a squat?

A squat is a compound movement (uses more than one joint) for your lower body and which requires a lot of muscles to perform correctly, particularly using weights like barbells. Squats will build your leg muscles, strengthen your glutes, and tone many other muscles besides.

Ready to give squats a go and incorporate them into your next workout routine? Read on for all the benefits of squats, when you should do them during your workout week and what the best squat technique is for you. 

The Real Benefits of Squats in an Xercise4Less Gym

Squatting with a barbell on your shoulder really builds your main leg muscles: quadriceps, hamstrings, and calves but that’s just the start. Improved lower body strength through squats also improves your athletic performance and your everyday mobility and posture. Squats engage your ankle, knee and hip joints all at the same time strengthening them for normal daily activities like lifting or bending and help keep you mobile longer in life. Literally nothing is left out when you squat though; you work your back, your core, your shoulders, and your arms. By using so many muscle groups in a squat, your body burns a huge number of calories in the process. And, of course, most cardio and sports need a strong lower body so effective squats allow you to run faster and for longer thanks to your improved leg strength. Finally, there are loads of squat variations so you can change up your workouts and keep challenging your body.

Squat Rack

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When to Include Squats in Your Weightlifting Programme

You could squat 3 times a week but most people work out with squats no more than once or twice a week so their muscles can fully recover. Squats are usually included on either a leg day, lower body day, or push day.  

If you want an expert to check your squat form, our staff will help you to perform a proper squat. And that’s key because it’s important to get your form right to perform the exercise the most effective way possible. Once you have the right squat form, squats are hugely effective in building muscle and improving your body shape.

Read our brief guide as to the best form for squats below.

Squats on Squat Rack

The Best Technique for Gym Squats

Squats need to be done correctly for maximum effectiveness so this is how you should perform a squat:

  • Stand with the barbell on your back and a slightly wider than shoulder width stance
  • Bend at the knees, pushing the hips back but keeping your torso straight
  • Keep squatting until your thighs are parallel to the ground
  • Then squat back up to the starting position, keeping your knees in line with your shins and maintaining a straight torso

You can choose from many different forms of squats, but the most common type of barbell squats are the high bar back squat or Olympic squat, a low bar back squat, and a front squat. All of these use a barbell, but the placement is different in each type. As all our bodies are different, your squats won’t look exactly the same as other gym users but don’t worry!

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At Xercise4Less Gyms we want to empower you to find the right fitness programme for your fitness goals – and we think that squats are an important part of getting you into the best shape possible.

If you’re not already a member of Xercise4Less Gyms what are you waiting for? You could exercise at a great value gym which provides a non-intimidating, friendly and inclusive environment for members at every stage of their fitness journey. Whether you’re just getting started or want to start training for a marathon, you’ll be inspired to reach your fitness goals when you join Xercise4Less Gyms today.

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Strength Training Exercises For Losing Belly Fat

strength training - feature
strength training - feature

Effective strength training exercises for losing belly fat

When it comes to losing belly fat, your first thought might be running on a treadmill or taking on a stepper. And you wouldn’t be wrong about using cardio to lose fat but strength training along with a healthy diet is a key component of any successful weight loss plan. In fact, weight lifting is a very effective method of burning body fat including your love handles. To lose belly fat, you have to lose overall body fat. By increasing your muscle mass through lifting weights, you boost your metabolism and you burn more calories and more fat at rest. As a bonus, lifting weights heavy enough to challenge you but still allow you to finish full sets also burns plenty of calories.

Lose belly fat with squats

As far as weightlifting exercises for belly fat goes, Squats are the perfect way to start our strength training list. Squats are a compound movement that work your entire body, improving your leg strength and building a solid core. Add a dumbbell or barbell to your squats and you’ll shed stomach fat, ramp up your metabolism and improve your overall fitness even quicker than you could hope for.

strength training to lose belly fat - squats

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Deadlifts help reduce stomach fat

At Xercise4Less gyms we find Deadlifts a very efficient way of pushing your whole body. Using a barbell our gym members are able to add muscle and supercharge their metabolism to help burn stubborn belly fat. You’ll build strength in your lower body from your abs and thighs to your legs and lower back. Finally blitz your belly fat for good with a Deadlift compound movement.

strength training to lose belly fat - deadlifts

Forward lunge bicep curls for a flatter belly

Lose belly fat working out with the many free weights available in our Xercise4Less gyms. Step forward then a great way to max your belly fat–burning: the Forward Lunge Bicep Curl. This strength training exercise targets your quads, hamstrings, glutes and, of course, your biceps. Ideal as part of any effective fat loss workout, the Forward Lunge Bicep Curl combines a popular upper body exercise in the bicep curl with one of the best leg exercises in the forward lunge to give you a whole body workout that will really leave you furiously melting calories.

strength training to lose belly fat - dumbbell lunges

Melt that belly fat with some kettlebell swings

Grab a kettlebell in the large Xercise4Less free weights area and start swinging into belly fat burning mode. Explosive training moves like Kettlebell Swings are perfect if you’re looking to improve your strength and torch fat at the same time. You’ll develop your muscle endurance, build solid glutes, more flexible hips and eventually a toned core. Say hello to the Kettlebell Swing and wave by bye to belly fat.

strength training to lose belly fat - kettlebell swings

Continue burning fat with suitcase carries

Sounds simple doesn’t it? Hold a kettlebell on one side and walk for a short distance, engaging your core at the same time, just as if you were carrying a suitcase. Suitcase Carries are actually simply wonderful for helping get rid of belly fat! Don’t worry, do a few of these strength training exercises and you’ll soon feel the calories burn. An all-around weights exercise that raises your heart rate, builds your core strength and targets lots of major muscles from quads and shoulders to biceps and obliques. You even gain better posture but most importantly you lose body fat faster when you include Suitcase Carries in your Xercise4Less gym programme.

Strength training that blasts fat with Xercise4Less Gyms

Smash your weight loss targets with Xercise4Less Gyms. When you want strength training exercises that help you burn belly fat, you want the fantastic facilities available to Xercise4Less gym members. Strengthen your body more effectively in our large free weights area or weightlift privately in our Ladies Only Gym Zone. Whatever method of exercise you need to lose belly fat, from our inclusive fitness classes to a full-size boxing ring and spin studio, you’ll find what you want at your local Xercise4Less Gym.

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