Watch your back

The lat pulldown is a terrific back exercise that also targets your shoulders and biceps. Use fluid motions and remember to keep your chest lifted throughout the exercise.

1 Select the amount of weight you want to use. Place your hands on the pulldown bar and sit down on the bench. Extend your arms fully in a V position. Feel the stretch created in the sides of your back; inhale. For a secure grip, make sure your palms face forward and curl your thumbs around the bottom of the bar.

2 Lean back slightly and, as you exhale, pull the bar down, lowering it to the front of your chest with your elbows pressed to your sides. Even though you have to lean back, make sure you keep your spine straight and your abdominals pulled in toward your spine. Do not bend your wrists; keep them straight and in line with your forearms. Pause for two beats, then inhale as you allow the bar to raise up slowly. Repeat 8-12 times, rest for 30 seconds and repeat for a second set.

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Karen Voight can be reached at kvoightla@aol.com.