OUT OF ALL the machines you'll find on the gym floor, few are as effective and useful for building back muscle than the lat ...

Pull-ups are a great exercise for targeting the teres major along with other muscles. Start by hanging from an overhead bar ...

For a standard lat pulldown, grab the bar overhand with your hands about shoulder-width apart. Lean back around 20 to 30 degrees. Keep your spine neutral and supported by your abdominal muscles ...

Fitness coach Jeff Cavaliere broke down his science-based 100-repeition workout designed to build you a wider and more complete back.

Lat pulldowns improve posture ... he was seen lifting weights while resting his back. The weight benches support the back and allow your joints to move freely with greater control.