Sit facing the machine with the thighs positioned under the pads, grasping the bar with a wide overhand grip:
- Inhale and oull the bar down to the back of the neck, bringing the elbows alongside the body.
- Exhale at the end of the movement.
This exercise develops the width of the back. It works the latissimus dorsi ( mainly the lateral and lower fibers), the teres major, the forearm flexors (biceps brachii, brachialis, and brachioradialis), the rhomboids, and the lower portion of the trapezius. The latter two muscles come into play when the shoulder blades are pulled together. Back lat pull-downs help beginners develop enough strength to move on the chin ups.
