MUSCLES ENGAGED Back (middle) Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body. Back (upper) You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming back pain. Equipment Used Lat Pull Down The pulldown machine or the cable lat pulldown is a strength training device designed to develop and strengthen the back muscles. It simulates the mechanics of a pull-up and isolates your upper back while you are anchored in an upright seated position. Exercise Instructions Step 1 Sit in the in the seat with your knees firmly under the pads and your feet placed flat on the ground. Step 2 With your hands gripping the bar slightly wider than shoulder width, pull the bar down to your chest just below your collarbone. Make sue to keep your back straight and your shoulders pulled back throughout this motion. Step 3 Resist the bar as it returns to the starting postion and repeat the action.