LAT MACHINE PULL DOWNS

This exercise widens the upper lats. It allows you to do Chins with less than your total body weight, so you can do a lot of extra reps for the upper back if you feel you need more work in that area (it shouldn't replace chins though, they are just too great a tool).

EXECUTION: (A) Grab a long bar with a wide overhand grip and sit on the seat with your kneesplaced under the support. 

(B) Pull the bar down under control until it touches the top of your chest.  Make sure that the upper back does the work and your not swaying back to involve your lower back. Then let the weight go back up, extend the arms again, and really feel your lats get a full stretch. Deviation: Try doing Lat Pull downs behind the neck instead of in front, it's a totally different feeling.

Variations: As with pullups you can do these from every angle.  Palms facing you and palms facing away.  Behind the neck, to the front.  Close and far grip.  The slide show to
your right gives three examples.