"Back Exercise Machine Lat Pull Down. Strengthen Back Muscles With This Basic Exercise."
Home gyms and health clubs offer back exercise machines to help you
perform basic back exercises. Form is always key in strengthening back
muscles efficiently and effectively.
Learn how to do the lat pull down and you'll work those large back muscles into shape!
Lat Pull Down
We are using a cable system here. Choose a weight in which you can
complete 12 -15 repetitions with proper form. The last several
repetitions should be challenging.
Adjusting the Machine
- Most Lat Pull Down machines have an adjustment at the seat or pad
that comes down on top of your thighs. Sit comfortably with your feet
on the floor, pad snugly on your thighs.
- Use a long, straight bar on the upper attachment of the machine.
- Grab bar in a wide grip
Squeeze shoulder blades together and hold.Pull belly button toward spine and hold.Lean back slightly with a flat back.Begin pull down by pulling large back muscles down.Follow through until elbows are at a 90 degree angle and bar is in front of your nose.Return to starting position controlling weight the entire time.Complete 12 to 15 repetitions per set.
- You want hands to be farther than shoulder width apart.
- When you pull down and elbows are at 90 degrees, wrists should be above elbows.
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