"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.


  1. Grab bar in a wide grip
    • 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.

  2. Squeeze shoulder blades together and hold.

  3. Pull belly button toward spine and hold.

  4. Lean back slightly with a flat back.

  5. Begin pull down by pulling large back muscles down.

  6. Follow through until elbows are at a 90 degree angle and bar is in front of your nose.

  7. Return to starting position controlling weight the entire time.

  8. Complete 12 to 15 repetitions per set.

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