Main Muscle Worked: Lats
Other Muscle: Biceps, MiddleBack, Shoulders
Mechanics Type: Compound
Wide Grip Lat Pulldown - Images
1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you
adjust the knee pad of the machine to fit your height. These pads will prevent your body from
being raised by the resistance attached to the bar.
2. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide
grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium
grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close
grip at a distance smaller than your shoulder width.
3. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your
torso back around 30 degrees or so while creating a curvature on your lower back and sticking
your chest out. This is your starting position.
4. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders
and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you
reach the full contracted position. The upper torso should remain stationary and only the arms
should move. The forearms should do no other work except for holding the bar; therefore do not try
to pull down the bar using the forearms.
5. After a second at the contracted position squeezing your shoulder blades together, slowly raise
the bar back to the starting position when your arms are fully extended and the lats are fully
stretched. Inhale during this portion of the movement.
6. Repeat this motion for the prescribed amount of repetitions.
Variations: The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.
Wide Grip Lat Pulldown - Guide
Alternative Exercises For Wide Grip Lat Pulldown
Home >> Exercises >> Shoulders >> Wide Grip Lat Pulldown
D e d i c a t i o n - M o t i v a t i o n - T r a n s f o r m a t i o n
Copyright © 2011 GuruMann - US. All rights reserved