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- Stretching Exercises
- Resistance Band Exercises
- Gym Ball - Swiss Ball Exercises
- Free Weights Exercises
- Body Weight Exercises
- Resistance Machine Exercises
- Lower Leg & Ankle Exercises
- Back Exercises
- Shoulder Exercises
- Hip & Groin Exercises
- Elbow and Arm Exercises
- Knee, Hamstring & Thigh
- Wrist & Hand Exercises
- Core Strengthening
- Pilates Exercises
- Plyometrics
- Vibration training
Lat Pull Down Resistance Machine
Lat pull down machines are one of the most commonly used machines in a gym. They can consist of a pulley system with various bar attachments, or can have two fixed, independent arms. The lat pull down is so named because the Latissimus Dorsi ('lats') is the target muscle.
Teaching points
- Whilst standing, hold the bar with a wide grip (wider than shoulder width), with the palms facing forwards.
- Keep hold of the bar as you sit on the seat, with the knees bent and pads on top of the thighs.
- Pull the bar down in front of your face until it is at chest level.
- Lean back at your hips slightly as you do so.
- Control the bar back to the starting position and repeat.
- When you have finished your set, stand up to let the bar all the way up.
Variations and progressions
- Lat pull downs can also be performed with a reverse grip, sometimes known as a reverse grip pull down.
- To do this, turn the hands around so the palms face you and grip the bar approximately head width apart (you may require a shorter bar).
Muscles worked
- Latissimus Dorsi.
- Rhomboids.
- Posterior fibres of Deltoid.
Alternative exercises
- Lat pull down using a resistance band.
- Dumbbell pullover.
Related injuries
- Postural kyphosis.
- Upper back and neck pain.
