Wide Grip Lat Pulldown Back exercise
Wide Grip Lat Pulldown. Initial position – sit facing the machine with the legs positioned under the pads, gripping the bar in with a wide overhand grip:
- Inhale and pull the bar down to the sternal notch while puffing out the chest and pulling the elbows back.
- Exhale at the end of the movement.
Variation with a wide bar and palms facing each other
This exercise develops the bulk of the back. It mainly works the upper and central fibers of the latissimus dorsi. The middle and lower portions of the trapezius, the rhomboids, the biceps brachii, the brachialis, and, to a lesser extent, the pectorals also contract.
Wide Grip Lat Pulldown Workout Video
Application of the exercise
Who shall do it: Everybody from beginners to experts.
When: In the first half of the training session. Before this exercise you should perform chin-ups, after lat pull-downs you should perform straight-arm lat pull-downs.
How many: 4 sets, 10 – 20 repetitions.
READ: Back Training Programs
Practical tips and tricks
- Do not use the traction of the upper block to the chest as a basic exercise, that is, in a small number of repetitions and with maximum weight;
- When performing the exercise, try not to lean back and not help yourself jerkingly – the movement should be carried out exclusively due to the efforts of the back muscles;
- When pulling the block to the chest, try to carry out the movement by moving the elbows back – in this case, the back muscles will get the proper load;
- During the execution of a wide upper thrust to the chest, the gaze should be directed in front of you, and not up;
- In no case do not allow flexions in the lower back – throughout the entire working approach, the back should keep the deflection.
Important! Very often, the thrust of the upper block to the chest is attributed to the number of basic exercises. Formally, this is so, since several joints are involved in the movement. But we recommend using it not as the main basic, but as an auxiliary exercise, performed immediately after the basic.
Lats and Middle Back Exercises
- Reverse chin-ups
- Lat pull-downs
- Back lat pull-downs
- Close-grip lat pull-downs
- Straight-arm lat pull-downs