The wide grip lat pulldown is a very effective and popular exercise for the back muscles. It works the whole upper back area and also the lats muscles. It is a good exercise for developing a basic strength for pull ups at beginners.
Attach a long pulley bar to the lat pulldown machine and adjust the desired weight. Grasp the bar with width overhand grip (palms facing forward) and sit down. Secure your knees under the pads to provide stable position during the movement. With fully extended hands slightly lean back, look toward the ceiling and puff out your chest. This is the starting position.
Inhale and start to pull the weight down toward your upper chest by first pulling with your shoulder blades and th?n with the arms. When the bar reach your upper chest hold the contraction for a second and slowly return the weight back to the starting position as you exhale.
- Keep your back arched, your head up and your chest puffed out to ensure maximum involvement of the back muscles.
- Keep your elbows pointed outward to put the emphasis on the back muscles not on the biceps
- Use a hook grip (with your thumbs over the bar) and wrist straps to ensure your grip and avoid failure in your forearms.
- Control the movement and keep your torso stationary let the lats do the work not the momentum and you will see the results.
- Perform the negative phase of the movement for twice longer time than the positive.