How to Exercise Your Back Muscles Using the Lat Pull downs

But my advice to you is this; the lat pull exercise can develop back muscle and some strength too but you need to mix up your training once you start to lift heavier weights in the lat pull-down exercise.

Performing both to exercise your back is always better than performing the lat pull-down only, that way you working your upper body stabilizer muscles as well and preparing your whole to get used to the motion of the free bodyweight pull-ups exercise.

Performing the back pull-down to train the back muscles must be followed with a strict form in order to mimic the chin ups and pull ups as close as possible.

So, you need to pay attention to lat pull-down instructions and the pictures too.

Tube pull down exercise

Tube pull down exercise can help you in strengthening roughly the same muscles when you're performing pull ups.

But again, don't rely on the pull down exercise solely; however, try to do the pull up exercise too, even if you have to do one repetition or negatives.

Lat pull-down Position 1

Lat pull-down Position 2

• Hold the tube handles with both hands facing forward

• Make sure your shoulder blades pinched together

• With both arms pull all the way down, while maintaining the elbows to the side of your body

• Hold the tube tension at the bottom and keep the shoulder blades pinched for 1 second

• Slowly bring the arms all the way up stretched, then repeat

Keep practicing this exercise and mix it up with the pull ups until you can perform several repetitions, something like 8-12 reps. The pull down and pull up exercises can be compliment each others.

Exercise Variation

You can perform alternating tube pull-down and here are the instructions...

- Hold the tube handles with both hands facing forward

- Make sure your shoulder blades pinched together

- With the left arm pull all the way down, while keeping the right arm stretched

- Hold the tube tension at the bottom with your left arm, and then pull down with the right arm(That way each arm is taken turn in performing the exercise.)

- Slowly bring the arms all the way up stretched, then repeat