Pulldown (Cable Wide Grip)

Target Muscles: Latissimus dorsi, Rhomboids, Biceps, Posterior deltoids, Fore- arms. Starting Position: 1. Hold the bar, with your hands just over shoulder-width apart and palms facing forwards. 2. Sit on the seat, adjusting it so that your knees fit snugly under the pads. Your arms should be fully extended. The Movement: 1. Pull the bar down towards your chest until it touches the upper part of your chest, arching your back slightly. 2. Hold for a count of two; then slowly return to the starting position. Tips: • Keep your trunk as still as possible - avoid swinging backwards. • Focus on keeping your elbows directly under the bar and squeezing the shoulder blades together. • Do not shorten the return phase of the movement and extend your arms fully. • Do not lean back too far. • Use wrist straps to improve your grip when using heavy weights. • Do not pull the bar down behind your neck. This can stress the weaker muscles in the shoulders and reduce the work done by the back muscles. Variations: Close grip: This variation works the inner portion of the latissimus dorsi rather than the outer portion, thus creating more depth to the mid-back. Use a triangle bar attachment and bring it down in front of your neck until it just touches the mid-point of your chest. Reverse grip: This variation also thickens the latissimus dorsi rather than widening them, thus creating more depth to the mid-back. Use a short straight bar attachment and hold the bar with your palms facing towards you, about 15-20 cm apart.
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