How to Use the Lat Pull-Down Machine

If you're serious about bodybuilding, one of the most important muscles to develop are the Latissimus dorsi, or lats. These muscles are the long back muscles that run under the arms on either side of your back. When developed, they give you that V-look most associated with bodybuilders. To build great lats, you'll need to work on the lat pull-down machine.

Difficulty: Moderately Easy

Instructions

1. Adjust the seat so that when you sit, your knees are firmly pressed against the pads on either side of and in front of the seat and your feet are flat on the floor.

2. Select the desired weight. It is best not to use a weight too heavy that will cause you to lean back when pulling the overhead bar, as this movement can cause lower back injury.

3. Sit on the seat and reach up to grasp the horizontal bar over your head. Hold the bar in an overhand grip at the point where the bar curves slightly downward on either side.

4. Pull the bar down to the top of your chest. Keep your back straight throughout the movement. With the bar at your chest, squeeze your lats, then slowly return the bar to the starting position. This is one complete lat pull-down.

5. Repeat the movement for the desired number of repetitions. Do two to three sets of this exercise on the lat pull-down machine, resting 30 to 60 seconds between sets.

Tips & Warnings

• Always stretch before using the lat pull-down machine and do at least one warm-up set with a light weight.
• Grip the bar with your hands farther apart or closer together on the bar for slight variations of this exercise.
• Do not pull the bar down past your chest to your mid-section. This movement is not effective for the lat muscles and can lead to lower-back injury.
• Do not yank or jerk the bar toward your chest. Use a smooth, even motion throughout this exercise.

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