Wide Grip Pulldown - Instructions, Variations & Alternatives

Muscles involved

How to perform

1. 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.

2. 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.

3. Isometric hold (optional) - Pause at the bottom of the movement. Keep your chin and chest out, your neck straight, and your elbows back.

4. Eccentric phase
   Slowly return the bar to the starting position in a controlled motion. Repeat.

Exercise Alternatives

• Wide Grip Pull Up
• Rear Pulldown
• Rear Pull Up