Fitness Training Exercises

Strength Training - Upper Back
Lat Pull Down (Machine)

Equipment Required:

Lat pull-down machine
(Follow manufacturer's instructions for use of machine)

Starting Position:

Select appropriate resistance.
Set the seat so that the bar is slightly out of reach while sitting.
Sit facing the machine with back straight.
Grasp the bar using a wide overhand grip so that arms form a wide "V".
Keep the trunk stable.

Actions To Execute Exercise:

Bend the elbows and pull downward and backward toward the body until the bar touches the back of the neck. (Lean torso forward slightly; keep the back straight.)
Pause; slowly return to starting position.
Repeat.

Breathing Technique

Exhale while pulling down; inhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the upper back, shoulders and chest (latissimus dorsi, deltoids, pectoralis minor)

Variations On This Exercise

Vary grip positions (e.g., narrow grip and/or palms facing in; performing this exercise with a narrow grip allows you to handle more resistance).
Pull to front of body to the level of the shoulders.

Precautions / Contraindications

This exercise may be contraindicated for some individuals with shoulder or back problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Hold torso stationary to avoid using your body weight.
Focus on pulling the elbows down and toward your body.
Use slow and controlled movements.