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Intensity: Vigorous 
Plane of Motion: Frontal
Equipment: Lat. Pull Down Machine 
Target Muscle: Back
Lat. Pull Down 
  • Using a Lat. Pull Down Machine


  • With a comfortable working weight 


  • Arms above your head, grab the bar wider than shoulder width 


  • With a steady pace, pull the bar slowly to your upper chest as far as your range under tension


  • While pulling down, lead with your elbow pushing them back as if you are trying to make them touch 


  • Once completing a repetition repeat process

Before                           After 

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