Wide-Grip Lat Pulldown is a classic bodybuilding exercise, it is the variation of the traditional lat pulldown that helps you build upper body strength.
It involves a vertical pulling movement commonly practiced on back days. So if you want an easy but worth exercise try this.
The workout, performed with a cable machine, uses a wide-grip position that is beneficial for building your lats thereby helping in broadening your shoulders.
It is also useful for reducing the resistance on your forearms and biceps.
Wide-Grip Lat Pulldown
Instruction:
- 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.
- 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
- For a close grip at a distance smaller than your shoulder width.
- 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 while creating a curvature on your lower back and sticking your chest out.
- This is your starting position.
- 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.
- 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.
- 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 Pulldown
Tips:
- On reaching the maximum contracted position focus on squeezing your back muscles.
- Use only your upper arms to bring down the wide handle while your upper torso remains stationary.
- Avoid doing the lat pulldown behind the neck variation because it can strain your rotator cuff muscles owing to the hyperextension produced by bringing the handle behind the neck.
