Wide-Grip Pulldown
Wide-Grip Pulldown
Wide-Grip Pulldown
Execution:
1. Take an overhand grip on the bar with hands 6 inches (15 cm) wider than shoulder width.
2. Pull the bar down to the upper chest, squeezing your lats.
3. Return the bar to the start position overhead.
Muscles Involved:
Primary: latissimus dorsi (outer section).
Secondary: Rear deltoid, lower trapezius, rhomboids.
Anatomic Focus:
Hand spacing: As the hand spacing gets wider, the focus shifts to the outermost section of the latissimus dorsi under the armpit This portion of the muscle creates width across the back.
Grip: An overhand (pronated) grip works best for the wide-grip pulldown.
Grasping the angled section at the outer edges of the handlebar affords a
better contraction in the lats.
Trajectory: When your torso is upright, the bar is pulled vertically downward using shoulder adduction, which emphasizes the outer lats. Leaning your
torso back about 30 degrees from the vertical plane creates a trajectory that uses shoulder extension, which emphasizes the Inner lower lats.
Range of motion: To maximize range of motion, stretch the lats at the top position, and squeeze the lats at the bottom by pulling the elbows down and back as far as possible.
1. Take an overhand grip on the bar with hands 6 inches (15 cm) wider than shoulder width.
2. Pull the bar down to the upper chest, squeezing your lats.
3. Return the bar to the start position overhead.
Muscles Involved:
Primary: latissimus dorsi (outer section).
Secondary: Rear deltoid, lower trapezius, rhomboids.
Anatomic Focus:
Hand spacing: As the hand spacing gets wider, the focus shifts to the outermost section of the latissimus dorsi under the armpit This portion of the muscle creates width across the back.
Grip: An overhand (pronated) grip works best for the wide-grip pulldown.
Grasping the angled section at the outer edges of the handlebar affords a
better contraction in the lats.
Trajectory: When your torso is upright, the bar is pulled vertically downward using shoulder adduction, which emphasizes the outer lats. Leaning your
torso back about 30 degrees from the vertical plane creates a trajectory that uses shoulder extension, which emphasizes the Inner lower lats.
Range of motion: To maximize range of motion, stretch the lats at the top position, and squeeze the lats at the bottom by pulling the elbows down and back as far as possible.
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