Of course, as you get more comfortable with the form, feel free to change up your set and rep ranges to challenge yourself. You should aim to complete 3-4 sets of 10-12 reps of the wide grip lat pulldown. Action:Ī) While slightly leaning back, brace your core, bring your shoulder blades down and back, and pull the bar down until it touches the top of your rib cage.ī) Pause briefly at the bottom, squeeze your lats, and slowly return to the starting position.Ĭ) Maintain tightness in your core and repeat! Recommendation: Your hands should be wider than shoulder width apart. You want to make sure your lower half is stabilized.ī) Extend your arms upwards to grab the bar at the widest grip position with your palms facing away from you. Use the knee pads to lock in your legs and secure your knees directly above your ankles. Setup:Ī) Sit down facing the cable machine. If you’re working out at home, you need a cable machine where you can set the resistance to come from a high angle as well as a lat bar attachment. Strengthening your back will also help improve your performance in other exercises like the dumbbell row or the deadlift - and there are few more rewarding experiences than getting better at the gym! How To Do The Wide Grip Lat Pulldown Equipment:įor this exercise, your gym should have a lat pulldown cable machine setup. Seeing these visible changes in your body can give you a huge boost of confidence. ![]() The wide grip lat pulldown can help to sculpt the classic V-shaped torso that simultaneously gives the appearance of a slimmer waistline. With regular exercise, you will be standing upright with proper posture in no time. The wide grip lat pulldown can serve as a posture corrector and help to activate these under utilized muscles. Hours of sitting in chairs at work or while driving can cause an underuse of your lats and other back muscles.Īs a result, this can lead to slouching, pain, and tension in your shoulders and back. This pulldown variation is one of the best exercises to improve posture. A sturdy back is essential for improving your performance in athletics, other compound lifts, and simple day-to-day activities. This wide grip variation also reduces tension on your biceps and forearms, which makes your lats work even harder to bring the weight down.Īs a result, you maximize the contraction of your lats which helps to build a thicker, stronger back. The wide grip lat pulldown works the outer portion of the lats more than the traditional lat pulldown. ![]() In addition, your abs activate to stabilize the movement. While your lats should do most of the work to bring down the weight, your biceps and forearms contract as well. ![]() The wide grip lat pulldown also incorporates the biceps, forearms, abs, shoulders, and upper back. They also provide support and stability to your spine! Secondary Muscle Groups: ![]() Your lats play a significant role in most “pulling” exercises such as the lat pulldown, pull ups, and other rowing exercises. Originating in the lower/mid back, the latissimus dorsi is the largest muscle of the back. Muscles Worked By The Wide Grip Lat Pulldown Primary Muscle Groups:Īs you may have guessed, the wide grip lat pulldown primarily works your lats. Simply put, the wide grip lat pulldown is an effective exercise for people of all fitness levels. This compound exercise can bolster your upper body strength and improve your posture. The wide grip lat pulldown is one of the best exercises to strengthen your back.
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