WIDE GRIP PULLDOWN – BACK EXERCISES – VEDIO AND GUIDE

 

WIDE GRIP LAT PULL DOWN

BENEFITS:

  • Wide grip lat pulldown is one the most important exercise to build the outer part of the upper lat and developing the width of your lats.
  • Wide grip lat pulldown gives you the classic V- shape and creates an illusion of the smallest waist.
  • It also conducts a statement of strength and power.
  • A strong back ensures that you have a good posture.
  • It is one of the good back exercises for those who cannot do wide grip pull ups.

TRAINER’S TIPS :

  1. Position your self on the lat pulldown machine and your thighs must be secured under the pad.
  2. Grab the bar with your hands little wider than your shoulder width and your palms facing towards.
  3. Slowly pull the bar straight in front of you and it is positioned at the upper part of your chest.
  4. When you pull the bar straight in front of your chest give a pause at this position just for a second and get the full stretch and then lowly come back to the starting position.
  5. The position will depend on your level of flexibility in your shoulders that you how much you can pull the bar straight in front of your upper chest.
  6. While you pulling the bar your elbows should be pointed towards the sides, not in the forwarding direction.
  7. Most important thing is inhaling and then pull the bar and exhale as you complete the movement.
  8. Please, remember to choose a weight that is not too heavy that you are lifted off the seat nor to light that you don’t feel the movement.
  9. If you want a muscular endurance and mass gain
  10. You can do 3 – 4 sets of 10 – 12 reps of heavy weight if your focus is mass gaining.
  11. If your focus is fat loss then you can do 4 – 5 sets of 18 – 20 reps of lightweight.
  12. Make sure that grip the bar widely and feel the squeeze in your lats while you pulling the bar.

 

ALTERNATIVE OF LAT PULLDOWN : 

  1. Regular pull-ups
  2. Low bar pull-ups
  3. Dumbbell Rows
  4. Bent-over Barbell Rows

 

STEP 1  IS YOUR INITIAL POSITION

STEP 2  IS YOUR FINAL POSITION

 

 

WIDE GRIP LAT PULL DOWN

GO FULL RANGE

GET FULL STRETCH

 

 

 

WIDE GRIP PULL DOWN

MAINLY TARGETS YOUR LATS MUSCLES WHICH IS MAIN WHEN YOU PERFORM THIS EXERCISE AND ALSO PROVIDE A SECONDARY WORKOUT TO THESE MUSCLES THAT IS TRAP AND REAR DELTOIDS AND FOREARMS ALSO

 

 

 

back exercise

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