Wide Grip Pulldown - Instructions, Variations & Alternatives
Muscles involved
- Lats
- Rhomboids
- Deltoids
- Biceps
- Forearms
How to perform
Wide Grip Pulldown - Starting position
Wide Grip Pulldown - Muscle Under Tension
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Set up & Starting position (seated)
Grab the bar or handles with a wide an overhand grip (‘Y’ shape). With arms fully extended, depress and retract your scapula to lock your shoulder blades in place. -
Concentric phase
Drag the weight down to your chest by pulling shoulder blades together while simultaneously drawing elbows down and side. At end of motion, arms should be drawn near sides, bar at upper chest do not go lower. -
Isometric hold (optional) - Pause at the bottom of the movement. Keep your chin and chest out, your neck straight, and your elbows back.
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Eccentric phase
Slowly return the bar to the starting position in a controlled motion. Repeat.