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Coach Rich Dafter
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Weight Training Exercise

Back Exercises

Front Lat Pulldowns

Sample Back Exercises Provided by Global Health & Fitness
To see and read how these customized program have worked for others, Click Here!




Front Lat Pulldowns

Muscles worked:
Primary: Lats. (Latisimus Dorsi)
Secondary: Biceps
Instructions:
  • Sit at a Lat. Pull-down machine (unless it does not have a seat, in which case you should kneel) while holding the lat. bar with your palms forward (facing away) and thumbs up and placed about 30 inches apart (about 8 inches beyond shoulder width).
  • Allow your arms to be pulled until fully extended upward. You should feel the weight of the machine stretching your back.
  • Your upper body and back should be straight, your head up and eyes forward.
  • Pull the bar straight down until it touches your chest while squeezing your shoulder blades together and keeping your body in the same upright position.
  • Return to the starting position in a slow, controlled manner, making sure to get a full stretch in the back.
Don'ts:
  • Don't let yourself rise up from your seat.
  • Don't let the weight of the bar jerk you up into the stretch.
  • Don't jerk the bar down using momentum in attempt to complete the repetition--control the weight at all times.
  • Don't let your head move down or your back bend forward when pulling bar down.
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