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

• Hold a dumbbell in your right hand, palm facing your body.
• Bend forwards from the hips, placing your
  left hand and knee on a bench to stabilise yourself. Your back should be flat and almost horizontal and your right arm fully extended.

The Movement

• Pull the dumbbell up towards your waist, drawing your elbow back as far as it can go. Keep the dumbbell close to your body.
• Allow the dumbbell to touch your rib cage lightly. Pause for a count of one; then slowly lower the dumbbell until your arm is fully extended.
• After completing the required number of repetitions, perform the exercise with your left arm.

Tips

• Keep your lower back flat and still- do not
  twist your trunk.
• Make sure you row the dumbbell to the side of your rib cage - do not pull the dumbbell up to your shoulder.

This is a classic exercise for creating width and depth to the back. It is a difficult exercise when performed without assistance so it’s best to perform it first in your back workout.

Starting Position

• Hang from a chinning bar with your hands just over shoulder-width apart, palms facing forwards.
• Your arms should be fully extended and your ankles crossed.

The Movement

• Pull yourself up slowly until the top of your chest nearly touches the bar. Lead with your upper chest.
• Pause for a second or two; then slowly lower back to the starting position.

Tips

• Do not swing your legs forwards or jerk as you pull yourself up - this greatly reduces the stress placed on the back muscles.
• Fix your eyes slightly upwards as you pull yourself Up, slightly arching your back.
• Ensure your trunk and thighs maintain a straight line.
• Do not shorten the return phase of the movement - extend your arms fully.

Variations

Behind neck
This variation places extra emphasis on the rhomboids and posterior deltoids. Pull yourself up until the base of your neck just touches the bar.

Close grip
This variation places more stress on the lower lats and biceps. Use either an overhand or underhand grip, with your hands shoulder­width apart.

Parallel grip
This variation works the lower lats as well as the middle, adding thickness and density to these regions of the back. Hook a triangle bar over the chinning bar and pull yourself up so that your mid-chest touches the triangle bar.

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.