Proper form on lat pulldowns, and pull ups

One common mistake I see with great frequency is on the lat pulldown machine. Often, the individual is pulling mostly with arm strength. The objective of the lat pulldown is to stimulate the large pulling muscles of the back called the latissimus dorsi, or 'lats.'
In order to best utilize that musculature, the optimal form would be as follows. After choosing the bar you will use, set a weight that feels light to medium. If you start out with a weight that's heavy, there's no way you will get correct form...at least not for many reps.
Next, grip the bar with a medium shoulder width, or slightly wider than shoulder width grip with palms facing away from you.
Now here's the important part. As you pull the bar down toward your chest, slightly arch your low back, and aim your chest up toward the ceiling as the bar is coming down. This will force your back muscles (our target) to do more of the work than your arms.
Also important to note...the wider your grip on the bar, the higher up on the chest should be the direction of the bar. For example, if you have a narrow grip, inside the shoulders, aim the bar toward the lower pecs. With a wider grip, aim for the upper chest.
Lastly, the bar does NOT have to touch your chest or body to complete a full rep. This would be based on the length of ones arms.
Complete your reps by contracting your back muscles and releasing the bar back up slowly to the stretch position.
There you have the 'perfect' form for doing a lat pulldown. You will feel and see more back development and strength using this exact technique.
The trainer in the link below will give a decent explanation and demonstration of a wide grip pulldown. Check back soon for more info. Mike.

http://www.youtube.com/watch?v=JEb-dwU3VF4&feature=related

The next video is the correct form taken from a rear view

http://www.youtube.com/watch?v=1K3HyzIcTCc&feature=related

Incorporate Variety into your Workout

Whether you exercise at a gym or healthclub, or at home, you'll want and need variety in your workouts for several reasons. First, after a short while, you're body will not allow much in the way of results if you don't increase 'intensity' in some respect. It might be in increasing weights, reps, sets, etc. (But this seems to hit a peak at some point). So now what? Change the workout!
Next, many folks quit working out due to 'boredom' or the workouts get stale or non-productive. Why do the same exercises over and over when there are literally thousands to choose from? Lastly, your body loves variety! It responds best to it. And mentally, you'll actually look forward to your workouts...yes it does happen.
Always remember, that proper form is critical in all you do with exercise. I learned more than 20 years ago from Dr. Tom Deters, who was at the time, the editor for Muscle & Fitness magazine...the first rule of the gym is "Do no harm!" So train hard and train smart.