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Wide grip pull down

A very popular back exercise, the wide grip pull down is an exercise which stimulates the same muscles as the free hanging wide grip pull up, but allows for a quick change of resistance via a weight stack. Common due to the ease of changing the resistance, and a lot of trainers unable to perform a free hanging pull up, the wide grip pull down is also popular with some advanced trainers who take advantage of the quick change of resistance to perform drop sets, and other advanced training techniques.

Form is important with the pull down, and the back should remain slightly arched, but the torso should not being leaning back too greatly which would resemble a high row opposed to a pull down. There should be little torso swinging when completing the exercise also, with the movement being controlled for optimal work load.

Performing wide grip pull downs

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

  • Set correct resistance on weight stack. Attach wide bar to high pulley.
  • Grasp bar with a wide overhand grip, sit down and place thighs under pads.
  • Arms should be extended above head.Keeping torso relatively stationary, pull bar to upper chest.
  • After peak contraction, control bar back to beginning position, so arms are fully extended above head.
  • Repeat for desired number of repetitions.

Wide grip pull downs courtesy of Fitness Uncovered - Bodybuilding & Fitness

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