How to build your own lat pull down machine

Written by nikola goddard
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How to build your own lat pull down machine
Lat pull downs work the back and arms. (dos 2 image by Cyril Comtat from Fotolia.com)

Lat pull-down machines are staple pieces of equipment in most gyms, but can be expensive to buy for your own home. They consist of a wide grip bar that the exerciser pulls down against resistance to target the muscles of his back and sides, otherwise known as the latissimus dorsi. While lat pull-down machines generally use weight stacks to provide resistance against the pull of the bar, a simplified version can easily be made at home using a metal bar and strong exercise bands.

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Things you need

  • Wide grip barbell bar
  • 2 strong resistance exercise band loops
  • Pull-up bar kit

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Instructions

  1. 1

    Insert the pull-up bar through the middle of both of the elastic resistance band loops so that they hang down slightly from the centre of the bar.

  2. 2

    Install the pull-up bar in a strong doorframe, following the manufacturer's instructions supplied with your kit. Ensure that the resistance band loops do not slip off the bar during this process.

  3. 3

    Insert one end of the barbell bar through one of the resistance band loops hanging from the pull-up bar. Insert the other end through the other loop.

  4. 4

    Adopt a shoulder-wide stance in front of the suspended barbell bar. Grasp the ends of the bar firmly in an overhand grip and pull the bar down toward your chest in a slow, controlled motion. The resistance of the bands gives your latissimus dorsi a workout.

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