Training With Phil Heath – Exercise 1 – Lat Pull Down: A great way to begin a back workout, the Lat Pull Down helps to develop width in the back to develop a V shape physique. To begin the exercise, grasp the bar lightly with your fingers using a wide grip. Sit down on the bench, keeping your chin and chest up and an arched lower back before pulling with your elbows to just above the chest. Avoid using momentum and pulling the bar down with your biceps. Gripping lightly rather than tightly on the bar helps to keep the tension on the back rather than the accessory muscle groups such as the arms. Aim for at least 3 working sets of 8-12 reps with only 60-90 seconds rest in between sets. Phil Heath - Mr Olympia & Nick Jones - World Bodybuilding Champion.