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Muscle-Building Workout and Diet


Hi this is Rod Zervakos. ISSA Certified Personal
Trainer. On behalf of Expert Village today we’re going to be discussing a back exercise.
In some of our other clips we’ve done the chest so now we’re going to segway over to
the back. And the first exercise we’re going to do is going to be a lat pull down. So I’m
going to take the bar and we’re going to pull this straight down. We want to keep a nice
symmetric motion coming all the way down. When we come down we’re going to squeeze our
shoulder blades together and really work this back muscle right here. It’s called the lat
muscle. So what we’re going to do, again, put the weight on that you want. Slight lean
backwards. Bring the bar straight down to the top of the chest and release. Straight
down to the top of the chest and release. You’re going to want to have a good pull on
the way down and then a nice slow controlled motion putting it down. Nice pull back, slow
controlled motion. Now what you want to make sure of when you’re using equipment like this
is that you have it lubed properly so that it’s not ratchety. Goes up and down smoothly.
Using the proper amount of weight. You want to at least be able to get 10 to 15 reps to
build a nice foundation. Do a little bit less on the rep side if you want to build mass.
But other than that, again, a nice controlled motion builds the wide part of the back.

5 thoughts on “Home Strength Training Exercises : Lat Pull Down Exercise

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