Gym Weight Circuit – The Lat Pull

    Published: 06-16-2009
    Views: 15,507
    Personal trainer, Margie Weiss demonstrates how to do the lat pull portion of a gym weight circuit.

    Margie Weiss

    Margie Weiss has been in the fitness industry all of her life, having been a national gymnast as a child, and mother/trainer to three international athletes. Owner-coach of MG Gymnastics, her team produced international stars for 15 years. Former owner of 2 Gold's Gym franchises, Margie is also a certified personal trainer, specializing in youth sports conditioning. She has trained international athletes, including her children. Her son, Michael, is a 2-time US Olympic figure skater and 3-time US National Champion. Currently, she is GGX (Group exercise director & instructor) for 3 Gold's Gyms, where one of her programs boasts 500 classes per month; she supervises 175 instructors. Having published many articles in the fitness field, she enjoys seeing progress in each of her participants. But the things that makes her most proud of the lives she has affected are her 5 grandchildren, all of whom live very close. Seeing their smiles makes every day worth smiling about!

    I am Margie Weiss and this is the circuit. The machine we are working now is called a Lat Pull. Its for the muscles in the back, the big muscles called the latissimus dorsi. Leslie is going to grab a hold of this bar with her hands wide and then slowly sit. She has already adjusted the weights for her so that she can get eight to ten repetitions safely. What we're going to do is have her lean back just slightly, tuck her belly to her backbone, keep her shoulder really low and have her head in neutral position. As she lowers the machine, I'm going to spot just a little bit so that I can tell if she needs help on the rise.

    As she brings her way down you can see the muscles in the back squeezing together as if you had a pencil vertically in your backbone, you want to squeeze that pencil into place. We release slowly and we control the down and the up, about eight to ten repetitions is what she wants to do, if that's real easy, you're going to up the weights. On the final one, its a little tricky on this machine, she is going to stand up with the bar still in her hands and when she gets to the top and she can see that the weight stack is replaced into a neutral position then she can let go with the bar. She is going to roll her shoulders to stretch it out. This is a lat machine.