Part of the
You Can Learn Weightlifting series.
By Ken Brown
Updated: May 15, 2005
The Lat Pull Down is a good
back exercise and works the latissimus dorsi, trapezius, posterior deltoid,
rhomboids, infraspinatus, and teres major. You can do the same exercise with a
wide grip chin-up. Be sure and tilt torso slightly backwards. Put the process
of pulling the weight toward you on your back, not on the shoulder muscles.
Remember to breathe out when bringing the lat bar to your chest. Tighten your
abdominals (stomach muscles) when doing this exercise. Concentrate on
maintaining good posture. When the bar reaches your chest, hold for 1 to 2
This is a great exercise for the entire back. If you are looking for that
perfect body then do 5 sets of 12. Or do the pyramid workout. Start at 20% of
your max. Do a set of 12. Then increase the weights. Do a set of 10. Then
increase your weights and do a set of 8. Then place the max weights, and do 2
sets of 4 to 6. When you can do more than 6, it's time to increase your
Do not allow the weight stack to drop quickly down after reaching your chest.
Maintain the tension all the way back to the start position.
As always, if you haven't exercised in a long time or you
have long standing medical problems, be sure and see a doctor before starting
this or any exercise routine.