Develop Upper Back Strength and Better Posture With the Lat Pulldown

 Exercise - Lat Pulldown

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The lat pulldown is a great exercise for strengthening and developing the upper back muscles that are critical for good posture.  People whose shoulders are slumped forward most likely have underdeveloped upper back muscles.

First, sit down and adjust the thigh pad to a position that firmly fits over your thighs.  Then select a resistance with which the last three repetitions are difficult to complete.  If this is your first time doing this exercise, it may take experimenting at several weights before you find the right resistance.  Next, grip the bar a little wider than shoulder width, sit down on the seat and place your knees firmly under the pad.  Start with your arms fully extended and your chest held high.  This is your start position. Now, pull the bar slowly down to the base of your neck while squeezing your shoulder blades back and together.   Slowly return the bar to the starting position.  (It should take about two seconds to pull the bar down and about two seconds to return the bar to its starting position). Proper breathing is very important, so remember to exhale as you pull the bar down and inhale as you return the bar to the starting position. 

Do 2 sets of 10 repetitions at a resistance with which the last 3 repetitions are hard to complete.

Two of My Favorite Upper Back Exercisess

These are two of my favorite exercises for strengthening and developing my upper back.

Exercise of the Week; The Dumbbell Row

The dumbbell row is a good alternative to the seated row that I mentioned in one of my earlier posts. It it is a great exercise to strengthen and develop the muscles of the upper back.

Hold a dumbbell in one hand, and place the opposite knee on a bench. Lean forward, and place your other hand on the bench. Step to your side with the other leg bending your knee slightly. Proper form is very important on this exercise, so be careful that your lower back is not rounded. Hold the dumbbell fully extended beneath your shoulder. This is your starting position. Now, slowly pull the dumbbell to underarm height, squeeze your shoulder blade toward your spine and return slowly to the start position. The breathing pattern is to exhale as you pull the dumbbell toward you and inhale as you return to start.

I recommend that beginners do 2 sets of 10 repetitions of this exercise and those who are more experienced do 3 sets of 10 repetitions.