The lat pull-down helps to strengthen the latissimus dorsi muscles of the back, as well as your biceps. Lat pull-downs mimic wide-grip chin ups and help you train to complete a chin up. Strong latissimus dorsi help with exercises that call for pulling actions, such as rowing, as well as climbing, carrying, and lifting.

Select a weight that will enable you to do 8 to 12 repetitions. Sit on the seat or kneel on the ground, and grasp the bar with your palms facing away from your body. Pull the bar down toward your chest, bending your arms at the elbows. Return the bar to the starting position and complete 8 to 12 reps.