The lat pulldown and high pull are both excellent exercises for targeting the muscles in the back. Here is how you can incorporate them into your back workout routine: 1. Lat Pulldown: - Sit down at a lat pulldown machine and adjust the knee pad so that your knees are securely locked in place. - Grab the bar with an overhand grip that is slightly wider than shoulder-width apart. - Pull the bar down towards your chest, keeping your elbows close to your body and squeezing your shoulder blades together at the bottom of the movement. - Slowly release the bar back to the starting position and repeat for the desired number of repetitions. 2. High Pull: - Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. - Keeping your back straight, bend your knees slightly and explosively pull the barbell up towards your chin, leading with your elbows. - As you pull the barbell up, shrug your shoulders and engage your upper back muscles. - Lower the barbell back down to the starting position and repeat for the desired number of repetitions. Incorporate both the lat pulldown and high pull into your back workout routine to target different areas of the back and improve overall strength and muscle development. Remember to use proper form and technique to avoid injury and maximize results.