How to Do Lateral Pull Downs to Increase Back Strength

The lateral pull down (or lat pull) is the staple gym exercise used to strengthen the muscles of the upper and mid-back. Performing the the exercise with the proper mechanics and resistance will lead to increased back strength.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Lat pull machine.
• 36-inch or longer pull bar

Technique

1. Find and attach a pull-down bar that is at least 36 inches in length.

2. Sit down at the machine and adjust the knee pad so that it fits snugly on top of your knees while allowing for you to maintain a 90-degree angle in your knees and hips.

3. Grip the pull bar with your hands facing away. Place your hands just outside of your shoulders' width.

4. While engaging your abdominal muscles and holding the bar, lean back about 5 degrees and stick your chest out.

5. While pulling from your elbows slowly bring the bar down to the level of your sternum.

6. While maintaining the same form, slowly return the bar to its starting position.

Increasing Your Strength

7. In beginning a strengthening program you should have a higher repetition with lower weights. So choose a weight with which you can complete 15-20 repetitions while being fatigued during the last three or four reps.

8. As you progress you can gradually increase the weight.

9. Finally, once you feel that you have built a good foundation, you can decrease the repetitions and add greater weight.

Tips & Warnings

• If you retract (pull together) your scapula (shoulder blades) you will achieve the chest out position. You should also pull down from your elbows, because when you pull from your hands your are working more biceps and less back. The lat pull is designed to be a back exercise.
• Make sure that you work slowly and watch the bar as it comes down. I have seen many people smash the bar into their head when the weight was too light and/or they were not watching the bar as it came down.
• Do not pull the weight down to the back of your neck. Many people like to work this way as they think that it will work the back better. The facts are that it causes much strain on the rotator cuff in the shoulder and many people have suffered fractured cervical spine as a result of the bar hitting them in the neck very hard. The risks are not worth the rewards.
• Always seek the advise of a physician prior to beginning an exercise program.

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