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Lat Pulldown, Cable, Wide Grip

Type: Back
The lat pulldown works the major muscles in the back and also the biceps in the arms. It's a good exercise to progress up to doing pull ups as it develops strength in the back and arms, so its ideal for beginners.
Level :  Equipment : Yes
Lats
Biceps
Mid Back
Upper Shoulders

Lat Pulldown, Cable, Wide Grip Steps:

Step 1:
Adjust the seat height or the knee pads to the correct position for you.

Step 2:
Grasp the bar with a wide overhand grip. Should be wider than shoulder width.

Step 3:
Sit on the seat, with arms extended, lean back slightly so the middle of the chest is directly under the cable pulley.

Step 4:
Brace the abs and back muscles to insure a straight back.

Step 5:
Breath in and pull the bar down towards the mid chest.

Step 6:
Keep the forearms vertical.

Step 7:
Pause briefly, breath out slowly and return the cable to the start position.

Top Tip:

  • Always pull the bar down to the front. Pulling down behind the head can cause damage to the shoulder ligaments and tendons
  • A variation in grip width and type, place more emphasis on other muscles
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