- 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 and 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 so 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.
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Review: Wide-Grip Lat Pulldown
Feb 8, 2016 2:19 PM: Nice
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Review: Wide-Grip Lat Pulldown
Jan 4, 2016 10:55 PM: Very helpful Thank You
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Review: Wide-Grip Lat Pulldown
May 2, 2015 7:22 AM: nice exercise
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Review: Wide-Grip Lat Pulldown
Dec 24, 2014 8:05 PM: Very Good back exercise; Jesus Christ Bless you! :)
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Review: Wide-Grip Lat Pulldown
Aug 21, 2014 6:18 AM: I don't have a gym membership. Can I use free weights like an overhead press?
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Review: Wide-Grip Lat Pulldown
Feb 25, 2014 6:27 AM: Good
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Review: Wide-Grip Lat Pulldown
Dec 2, 2013 10:02 AM: Pull up, pull down, your right it doesn't really matter but when your dealing with heavy weight and trying to be energy efficient and reduce possible injury with the more controlled movement: lat. Pulldown over pull ups anyday of the month.
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Tip: Wide-Grip Lat Pulldown
Aug 13, 2013 12:33 PM: If you stop before you get to 12 reps its gets harder so keep pushing through the reps.
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Review: Wide-Grip Lat Pulldown
Jun 30, 2013 3:53 PM: Great!
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Review: Wide-Grip Lat Pulldown
Mar 26, 2013 4:03 PM: any alternatives to this for at home with no equipment but barbells??