The Benefits - Lat pulldowns develop the upper lats. This exercise is perfect, if you want add more concentration on the lats. If you have trouble doing enough reps chin ups, pulldowns allows you to do work with less weights than your body weight.

Execution - Take a wide overhand and sit on the bench with your knees hooked under the support. Pull the bar down until it touches the top of your chest, bringing your back slightly glen and pull your elbows toward back. Bring the bar slowly back to the starting position and feel the lats fully strech.

Tips - This is the exercise, where I see people making lot’s of mistakes! Even though I recommend you to isolate your muscles with heavy weights, lat pulldown is an exception!  First, you should develop your lats, not tire out your arms. Second, your upper body should remain still excluding small swing movement. There are many variations of pulldowns, which will put the stress slightly in different places on your back. Narrow pulldowns will develop more your lower lats, while wide pulldowns develop theupper lats.