WIDE GRIP LAT PULL DOWN

Muscles Trained :
Latissimus Dorsi, Teres Major, Trapezius (lower portion), Rhomboids, Biceps, Brachialis, and Brachioradialis

Joint Actions :
Shoulder Adduction, Elbow Flexion

Instructions :

1. Sit facing the machine and place legs under the restraint pad with feet flat on the floor.
2. Grasp the bar with a pronated (overhand) grip wider than shoulder width apart (right outside the bend of the bar).
3. Extend (straighten) arms overhead with the torso in an erect position.
4. To begin the movement, pull the bar down in front of the body toward the upper chest, simultaneously leaning backward away from the machine.
5. Exhale throughout the downward movement phase.
6. Continue to pull the bar downward until it touches the top of the chest at level of the clavicle.
7. Slowly raise the bar until the arms are extended (straight) while allowing the torso to return to an erect position.
8. Inhale throughout the upward movement phase.
9. Repeat the movement for desired number of repetitions.

Variations :

1. Take a narrow grip, slightly wider than shoulder width apart.

Common Mistakes :

1. Leaning too far back during the downward movement phase, using the momentum of the body instead of the back muscles.
2. Lowering the bar to the chin instead of the upper chest.

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