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GREAT Exercise For The Back On The Lat Machine


Filed Under (Fitness, General) by Rick Kaselj

I wanted to go through a quick exercise that you can do with the Lat Pull Down Machine that is great for the back.

Great Exercise For The Back On The Lat Machine

CLICK HERE to watch the YouTube video.

I will get Orsy to demonstrate it. Orsy is grabbing a bar at about shoulder width apart. She’s going to have a seat, hold that position and let the weight stack pull up on her shoulders and mid-back in order to decompress her spine. She’s going to do that for about 10 seconds. And then she’s going to step out of the machine and let the weight stack come back together.


Lat Pull Down Machine  Exercise

When it comes to decompression, what happens is throughout the day after we wake up, we start sitting or moving around and that makes the spine to shrink and compress specially if we are sitting a lot . The compression is increasing in our lower backs and we need to relieve that pressure. One way we can do it is with the Lat Pull Down Machine and letting the weight stack of the Lat Pull Down Machine pull our low backs and decompress our lower backs.

A key thing to remember is that it is beneficial for about 95% of people and 5% of people don’t respond well to this.

I encourage you to start off light. Don’t go crazy doing it with like 500lbs weight stack and over decompressing your back because that will irritate your back. Start off lightly. If you are getting a benefit like you are feeling better from doing it, you can do a couple of repetitions but don’t overdo it.

So there you go. If you’re at the gym, you finish up with the Lat Pull Down Machine exercise and give this decompression exercise a go. Your back will be happy that you are doing it.

Make sure you swing by ExercisesForInjuries.com. Enter in your injury or pain. There’s good chance that I have an article, a video, or an interview that will help you with your injury or pain.

If you’re watching this on YouTube, head up above and hit subscribe. What that will do is every couple of days you will get a video like this where I talk about injury and pain or you will get an interview that I’ve done or a guest video from my friends in the Health and Fitness World.

Lastly, head down below hit like or leave me a comment or a question and I will get back to you.

If you are suffering from any kind of back discomfort, then check out Fix My Back Pain program here:

Fix My Back Pain bundle

Take care!

Rick Kaselj, MS


Facebook comments:

Comments posted (4)


Good morning Rick, question, can you do the lat pulldown stretch if you had lumbar fusion surgery? Thank you Steve Grier



Rick Kaselj Reply:

Yes, you can. You can focus on the traction happening in your mid-back. When it comes to your low back. I would be cautious and not too aggressive.




Great demonstration. My back thanks you! 🙂



Rick Kaselj Reply:

Thank you, Dave!


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