How To Build Impressive Back Muscles

Hi, I'm Joe from Soho Gyms and I'm a personal trainer. We have 6 sites across London and provide free weights, resistant machines, cardio equipment, studios and also classes. Today I'll be showing you how to build up great muscle.

Today, we're looking at how to build an impressive back and for this we need to use the lat pull down. Before we move on to the machine we need to make a couple adjustments. You want to select a comfortable weight using the pin by pulling it out and pressing it in like so.

You also need to adjust the roller so you can get your hips as far forward as possible with the roller touching slightly on the top of the knees. From here you're going to stand yourself up, take an overhand grip of the bar where it sits relaxed. Sit yourself back down, move the hips forward and pull the bar down towards the chest.

It's important that as you're pulling the bar down you try and keep the chest up and your shoulders back and you prevent your shoulders from rolling forwards. As you extend the arms up you also keep your shoulders engaged so they don't shrug up and what you should feel is where your lats are engaged with your muscles which move underneath the arm and around the back. To get impressive back muscles, you want to be looking at a weight where you're completely comfortable; 10 repetitions for 3 sets.

If you find that you can complete more than 10 reps then you need to increase the weight, if you find that you can't achieve the 10 reps then you need to reduce the weight slightly. While doing this exercise you get an impressive back.