Starting Position

• Stand in front of a lat pull-down machine.
• Hold the bar with your arms extended, palms facing downwards.
• Pull down the bar to shoulder level.

The Movement

• Keeping your arms extended, pull the bar down until it just touches your upper thighs.
• Hold for a count of two; then slowly return
  the bar to the starting position.

Tips

• Keep your wrists straight throughout the movement.
• Allow a very slight bend in the elbows­
  they should not be locked.
• Keep your body still and upright throughout the movement - you will need! to use your abdominal muscles to stabilise your torso.

Starting Position

• Place the bar on the floor in front of you.
• Stand with your feet parallel and shoulder­width apart.
• Bending forwards from the hips, keeping your back flat and slightly bending your knees, grasp the bar with an overhand grip that is slightly wider than shoulder-width apart.
• Lift the bar just a short way off the floor. Position your body so that your torso is near-parallel to the ground, arms fully extended.

The Movement

• Slowly pull the bar towards your lower chest until it just touches the lower part of your rib cage.
• Hold this position for a count of one; then slowly lower the bar to the starting position.

Tips

• As you pull the bar up, squeeze your shoulderblades together and keep your elbows directly above your hands.
• Keep your back flat throughout the movement - do not round your back or you risk injury.
• Keep your torso still - it is tempting to move your torso upwards with the bar to generate momentum. This reduces the work on the back muscles and increases the risk of injury.

Starting Position

• Sit facing the cable row machine and place your feet against the foot rests. Grasp the bar and bend your knees slightly.
• Lean forwards and grasp the pulley handles, while maintaining a normal, slightly curved spinal position.
• Pull back a little way until your torso is nearly upright and your arms are fully extended.

The Movement

• Pull the bar towards you until it touches your lower rib / upper abdomen region. You should be pulling your elbows and shoulders directly backwards as far as possible.
• Hold for a count of two; then slowly return to the starting position, maintaining a near­upright position.

Tips

• To achieve maximum back development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°.
• Maintain a normal curve in your back - do not arch your back excessively.
• Keep your legs slightly bent and still throughout the movement.
• Inhale at the start of the movement; then hold your breath during the pulling phase - this helps stabilise your torso. Exhale only towards the end of the movement once your arms are extended.

Variations

Straight bar
Cable rows may be performed using a short straight bar instead of a triangle bar, with a palms-down grip. This emphasises the posterior deltoids, rhomboids and mid-part of the trapezius.

Starting Position of Lat Pull-down

• Hold the bar, with your hands just over shoulder-width apart and palms facing forwards.
• Sit on the seat, adjusting it so that your knees fit snugly under the roller pads. Your arms should be fully extended.

The Movements of Lat Pull-down

• Pull the bar down towards your chest until it touches the upper part of your chest, arching your back slightly.
• Hold for a count of two; then slowly return to the starting position.

Lat Pull-down Technique and Tips

• Keep your trunk as still as possible - avoid swinging backwards.
• Focus on keeping your elbows directly under the bar and squeezing the shoulder­blades together.
• Do not shorten the return phase of the
  movement - extend your arms fully.
• Do not lean back too far.
• Use wrist straps to improve your grip when using heavy weights.
• Do not pull the bar down behind your neck. This can stress the weaker muscles in the shoulders and reduce the work done by the back muscles.

Variations of Lat Pull-down

Close grip
This variation works the inner portion of the latissimus dorsi rather than the outer portion, thus creating more depth to the mid-back. Use a triangle bar attachment and bring it down in front of your neck until it just touches the mid-point of your chest.

Reverse grip
This variation also thickens the latissimus dorsi rather than widening them, thus creating more depth to the mid-back. Use a short straight bar attachment and hold the bar with your palms facing towards you, about 15-20 cm apart.