Back Workout (3) – Wide Grip Lat Pulldown

Many variation of hold is possible with lat pulldown equipment. Transforming your hand position makes distinction to muscle mass activation throughout the lat pulldown. Let’s focus on wide-grip lat pulldown this time. I usually do Wide Hold Lat Pulldown after pull ups and One Arm Dumbbell Row Loading. In Wide Grasp Lat Pulldown exercise, primary muscular tissue worked is lats (latissimus dorsi). Various other muscular tissues such as arms and middle back are entailed as well. Wide Grip Lat Pulldown is thought about as a compound exercise.

If you desire to educate the lats muscular tissue, but you are not strong enough to do draw up, the vast hold front pull-down will assist you better prepare on your own for draw up by working out the relevant muscles. With the equipment, you could raise the weight gradually until you accomplish your personal body weight. One more difference between this workout as well as pull-up is that you pull down the weight in broad grip lat pull-down whereas you lift your personal body up in pull-up.


  1. Start with your legs positioned snugly under the kneepads of a pull down maker. You may have to readjust the seat height as well as leg restraint as necessary. For seat height, it should be readied to the placement where your top legs are horizontal and knees go to 90 degrees when you are seated.
  2. Your feet must be flat on the floor.
  3. Grasp the broad bar strongly with the grasp which hands facing far from your body.
  4. Your hands should be almost two times your shoulder size apart.
  5. Pull bench down on top of your upper body, arching your back slightly.
  6. When bench reaches your upper body, hold for 1 to 2 seconds.
  7. Focus on maintaining your arm joints straight below the bar.
  8. Slowly raise bench back to the beginning position. This stage is the phase where you back muscle mass are working hard.
  9. Perform 3 sets with 8 to 12 reps each set.


  • Do not pull bench behind your neck. Why? Stay tuned for my future blog post – Why You Need to Refrain Behind-The-Neck Lat Pull Down?
  • Do not lean back as well much as well as draw the weight down using your body weight. Put the process of drawing the weight utilizing your back, out the shoulder muscles.
  • Do not permit the weight pile to drop swiftly down after reaching your upper body. Keep the stress completely back to the start placement with regulated motion.

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