Wide-Grip Pulldown

Starting position:

Choose the appropriate weight matching your fitness level and training type.Grab the bar attached to the pulley with the widest possible overhand grip and then sit on the machine seat. Bend back slightly (a hint of leaning) but do not bend at the waist section of your spine. Keep holding the bar with your arms outstretched upwards in line with the pulley.

Exercise:

From the position with your arms outstretched upwards bend your elbows pulling the bar towards your chest (contracting your back muscles). Exhale as you are moving the bar towards your body and inhale while returning to the starting position.

Note:

When slightly bending back make sure your torso does not bend at the waist portion of your spine. Keep your feet firmly on the floor.

Recommendation:

Start with lighter weight to master the technique well.

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Wide grip pulldowns are working some of the small muscles in the middle back and upper back in addition to lats and biceps. The biceps muscle is less involved than in close-grip pulldowns due to its weaker position.

The main difference between shoulder-width grip pulldowns and wide grip pulldowns is that in wide grip pulldown the elbows move alongside the torso, not in front of it. This is the movement best suited for lats development – other muscles get involved to a lesser degree than by shoulder-width grip.

Scapular retraction (squeezing of the shoulder blades) should be part of every back exercise (in the final phase of the contraction). With wide-grip the squeeze is more-or-less automatically forced upon you.