Wide-Grip Front Lat Pulldown
a.k.a. Wide Grip Lat Pulldown, Lat Pulldown
Differentiation: Mechanics
This variation of a Pulldown is unique. Here is how: you hold the bar attachment using a wide grip. This hand position engages and develops your outer lat muscles.
Starting Position
To get into starting position, do this...
1) Locate a cable machine with a lat pulldown option. Or, set a cable machine's pulley at its highest setting. If your machine does not have an attached bench, position the short side of a flat bench so it is facing the cable machine.
2) Obtain a wide grip lat pulldown bar attachment.
3) Clip a wide grip lat pulldown bar onto a lat pulldown machine's pulley hook.
4) Sit on the bench.
5) Adjust the knee brace so it holds your legs snugly in place. This platform prevents your body from rising as you pull down the weight.
6) Reach up and grasp the bar on its outer angled handles with your palms facing away from your body.
7) Your hands should be substantially wider than shoulder-width apart.
8) Lean slightly back (around 20-degrees) and push your chest out.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you pull the bar straight down
3) ...until the bar reaches your upper chest area.
4) ...and your elbows extend behind your body
5) Squeeze your back muscles forcefully and hold the contraction for a count of one second.
6) Then, inhale as you allow the bar to retract upward using a slow and controlled movement
7) ...until your arms are fully extended.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Focus on squeezing your back muscles instead of your arms, this will help concentrate the effort in your back.
Be sure your knees are secure under the knee brace and your arms are fully extended (lats stretched).
Imagine your hands as hooks as you pull the weight down.
Be sure to move slowly and deliberately through the lift. This will ensure that your muscle receives the maximum benefit of constant cable-resistance.
Keep your upper body from swaying back and forth in an attempt to move the weight more easily. By holding your body stationary, and only moving the weight with your outer lats, you will maximize the effectiveness of this exercise.
Keep your torso upright - at a 90-degree angle to your legs. Do not move your upper body while pulling.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 | |
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | CAP Barbell Deluxe LAT Bar Cable Attachment with Rubber Handgrips, 36 |
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Tip
When the bar is at its highest point, you should feel a deep stretch in your lats. If done correctly, your elbows should be behind your body when the bar is at its lowest point and you should feel a tight contraction in your lats.