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Back Off: Lat Pulldown Machine

Based on my back fat post, many of you mentioned that you wanted to know some good ways to help combat that annoying problem.

The Lateral Pulldown Machine is the machine to use for some back toning -- but unless you own one, you're going to need to head to the gym.

Here's how to do it:

  1. Adjust the weight so that it is not too easy or too hard that you won't be able to complete 10-15. A good idea may be to start lighter and increase the weight as you go along.
  2. Stand up and hold the bar at a shoulder width grip.
  3. Sit down (still holding the bar) with your feet flat on the floor.
  4. Slightly lean back while keeping your abdominal muscles tight, shoulders back and chest up.
  5. Pull the bar down in front of you while focusing on squeezing your shoulder blades together.
  6. Stop just after your elbows are just a little below your shoulders and then reverse back to the starting position.
  7. When you reverse, stop just before your elbows are straight.

That completes one rep. Aim for 3 sets of 10-15 reps (depending on your fitness level).

Fit's Tip: Try not to move forward or backward from the waist using your core to stabilize.

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Join The Conversation
Baby_Jatti Baby_Jatti 7 years
Lat pull down is one of my favorite exerscises and I love doing it with seated row when I'm doing compound sets. It works your back so good.
JessNess JessNess 9 years
I LOVE this machine. When I first went to the gym I did this machine again. I definitely felt it the next day. I felt it in my shoulders and my back...its was great!!!Nothing looks better on a woman than a great back. No matter your size you can have a great back I like to go to overseas places- like Canada! -Britney Spears
nycgirl nycgirl 9 years
I love this exercise-- I feel like it does a good job keeping my back sculpted. It makes me sad to see girls with bad backs in halter tops and backless clothing.
txhottie txhottie 9 years
My trainer has me doing this. He often has me do exhaustive sets where I start with heavy weight then decrease the weight by 5lbs each set to 'exhaust' the muscle and get a better burn. It certainly seems to work. Another great exercise he is having me do is the plank pose. It strengthens core muscles, but will certainly work your shoulders and back. :)
DStirk DStirk 9 years
yeah i agree with designrchic.... totally works and not as hard as i thought it would be. the machines sometimes intimidate me...
DesignRchic DesignRchic 9 years
I love this back excercise! It really works it, my hubby can attest to it. ;)
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