How to perform the Wide Grip Pulldown
- 1Sit on the pulldown machine, adjust the thigh pad so your legs are snug, grab the bar with a wide overhand grip, and sit tall with your chest up and shoulders relaxed away from your ears. Lean back just slightly, plant your feet on the floor, and brace your abs like you’re about to be lightly poked in the stomach.
- 2Pull the bar down toward your upper chest, leading with your elbows and squeezing your shoulder blades down and together as you breathe out. Pause for a moment at the bottom, then slowly let the bar rise back up under control as you breathe in, keeping your shoulders from shrugging up toward your ears.
Coach tips
- Think about driving your elbows down toward your sides instead of just pulling with your hands to really feel it in your back instead of your arms.
- Keep your chest lifted and only lean back a little so you don’t turn it into a swinging motion or strain your lower back.
- Use a smooth, controlled tempo—no jerking or using momentum—so your back muscles do the work and your shoulders stay safe.
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