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Wide-Grip Lat Pull-Down

 

The wide-grip variation is an excellent choice if you're looking to increase the width of your back and want to improve overall strength.

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Don't underestimate the benefit of choosing a different grip. The V-bar pull-down is an excellent option to improve the center of your back

 close grip pulldown basic exercise jonnysfitness munich   close grip pulldown down basic exercise fitone munich

  1. Sit down on a pull-down machine with a wide bar.

  2. Make sure that you adjust the knee pad of the machine to fit your height.

  3. Grab the bar with the palms facing forward using the prescribed grip. 

  4. For a wide grip, your hands need to be spaced out at a distance wider than shoulder width.

  5. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width.

  6. For close grip at a distance smaller than your shoulder width.

  7. Bring your torso back around 30 degrees, while creating a curvature on your lower back.

  8. This is your starting position.

  9. As you breathe out, bring the bar down until it touches your upper chest.

  10. Concentrate on squeezing the back muscles once you reach the full contracted position.

  11. The upper torso should remain stationary and only the arms should move.

  12. After a second at the contracted position slowly raise the bar back to the starting position.

  13. Repeat for the recommended amount of repetitions.

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