Does Lat Pulldown Hit Rear Delts? The Answer Might Shock You!

The lat pulldown is a staple exercise for building back strength and size. However, there is some debate about whether it also targets the rear deltoids, or rear shoulders. This article will delve into the anatomy of the lat pulldown exercise, analyze its muscle activation patterns, and provide evidence to answer the question: “Does lat pulldown hit rear delts?”

Anatomy of the Lat Pulldown Exercise

The lat pulldown primarily targets the latissimus dorsi, a large muscle that runs along the sides of the back. It is responsible for adduction, extension, and medial rotation of the shoulder joint. The exercise involves pulling a weighted bar down towards the chest, engaging the lats, biceps, and forearms.

Muscle Activation Patterns

During the lat pulldown, the latissimus dorsi is the primary mover, generating the force to pull the bar down. However, the rear deltoids also play a role in stabilizing the shoulder joint and preventing it from internally rotating. Electromyography (EMG) studies have shown that the rear deltoids are activated to a lesser extent than the lats during the lat pulldown, but their contribution is still significant.

Evidence for Rear Delt Activation

• EMG Studies: EMG studies have consistently demonstrated that the rear deltoids are activated during the lat pulldown, although to a lesser extent than the lats.
• Anecdotal Evidence: Many lifters report feeling their rear delts working during the lat pulldown, especially when they focus on squeezing their shoulder blades together at the bottom of the movement.
• Biomechanics: The rear deltoids are involved in stabilizing the shoulder joint during the lat pulldown. They help to prevent the shoulder from internally rotating, which is important for maintaining proper form and avoiding injury.

Factors Affecting Rear Delt Activation

The extent to which the rear deltoids are activated during the lat pulldown depends on several factors:

• Grip Width: A wider grip will engage the rear deltoids more than a narrow grip.
• Elbow Position: Keeping the elbows slightly flared out will also increase rear delt activation.
• Range of Motion: Pulling the bar down to the chest will maximize rear delt involvement.

Variations for Enhanced Rear Delt Activation

To further enhance rear delt activation during the lat pulldown, consider the following variations:

• Wide-Grip Lat Pulldown: Use a grip that is wider than shoulder-width to target the rear delts more effectively.
• Rear Delt Fly: Perform a flye motion at the bottom of the lat pulldown, squeezing your shoulder blades together to isolate the rear delts.
• Reverse-Grip Lat Pulldown: Use an overhand grip to shift the emphasis towards the rear delts and triceps.

Summary: Does Lat Pulldown Hit Rear Delts?

In summary, the lat pulldown does indeed hit the rear deltoids, although to a lesser extent than the latissimus dorsi. By adjusting the grip width, elbow position, and range of motion, lifters can further enhance rear delt activation during this exercise.

Answers to Your Most Common Questions

1. How can I maximize rear delt activation during the lat pulldown?

• Use a wide grip.
• Flare your elbows out slightly.
• Pull the bar down to your chest.
• Perform a rear delt fly at the bottom of the movement.

2. Should I focus on rear delt activation during every lat pulldown set?

• No, it is not necessary to prioritize rear delt activation on every set. Focus on compound exercises that target multiple muscle groups, and incorporate isolation exercises for the rear delts on separate days.

3. What other exercises can I do to target the rear delts?

• Rear delt flyes
• Reverse-grip lat pulldowns
• Face pulls