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Lat Pulldown, Cable, Wide Grip |
Type: Back |
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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.
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Lats
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Biceps
Mid Back
Upper Shoulders
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Lat Pulldown, Cable, Wide Grip Steps:
Adjust the seat height or the knee pads to the correct position for you.
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Grasp the bar with a wide overhand grip. Should be wider than shoulder width.
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Sit on the seat, with arms extended, lean back slightly so the middle of the chest is directly under the cable pulley.
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Brace the abs and back muscles to insure a straight back.
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Breath in and pull the bar down towards the mid chest.
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Keep the forearms vertical.
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Pause briefly, breath out slowly and return the cable to the start position.
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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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