Grip Pulldowns To The Front
-> Wide Grip Pulldowns To The Front
Grip Pulldown to the Front is one of
the most widely known back exercises though few
people actually do it properly. The mechanics of
the movement are very similar to the Close
Grip Pulldown, with the only major
difference being the wider, overhand grip.
to Do Wide Grip Pulldowns to the Front:
- Take a wide grip
with your palms facing forward.
- Don't grip excessively
wide, though. About 4 to 6 inches outside shoulder
width is fine (too close will involve the biceps
too much while too wide will reduce the amount
of weight you are able to use).
- Start with your
torso vertical and your arms overhead.
- As you begin to
pull down, lean back slightly, arching your lower
back and puffing your chest out to meet the bar.
This isolates the lats better.
- Pull the bar down
to your mid-pecs, concentrating on pulling with
your back muscles rather than pulling with the
- When you get to
the bottom of the movement, try to squeeze your
shoulder blades behind your back for a second
then slowly let the bar go back up.
for Performing Wide Grip Front Pulldowns:
Two part movement
movement should be done as a two-part movement to
work your back best. Try this little exercise to
get a feel for the movement:
Knee in the back
by sitting in the pulldown machine grasping the
bar with your arms fully extended overhead.
your shoulders to shrug up, letting the weight
stretch your shoulders.
try dropping your shoulder girdle. This is the
opposite movement of when you shrug your shoulders;
it is the down part. The arms should not bend
in this part of the movement. Your shoulders should
just drop down a few inches.
this short movement a few times.
you have the feel for that, add this to the pulldown
movement by first shrugging down, then pulling
the bar down the rest of the way.
should feel a difference in your back immediately
as this technique will lock your lats into activation.
Repeat this technique at the start of every rep.
good way to get the feel for the proper technique
at the bottom of the movement is to have somebody
put his or her knee in your mid-back on your spinal
will force you to wrap your back around it, arching
the back and puffing out the chest.
on trying to squeeze the knee with the shoulder
blades to feel the movement.
is a little known but important trick that you should
breathe backwards when doing pulldowns and chins
(especially pulldowns). Here is the sequence.
Getting into position
the top, inhale deeply, hold it and pull down.
Exhale as you let the bar up.
reason for this is that the chest should be puffed
up when you are pulling down to maximize tension
on the lats.
you exhale, you collapse your chest, caving it
in and increasing the work on the biceps. This
is the opposite of what you want to do.
holding a deep breath, you puff the chest more
and arch your back more, greatly increasing the
effect of the exercise.
If you have trouble
getting the weight into position at the start of
the rep, try this trick.
- First, remove the
pin from the weight stack.
- Then, pull the
bar down to a level where you can easily reach
it from a sitting position under the hip pads.
- Finally, place
the pin back inside the stack at the weight you
will be using for your set.
This trick will allow
you to get into and out of the pulldown machine
without worrying about what is happening to the
bar and the weight.
Errors in the Wide Grip Front Pulldown Exercise:
include those mentioned with Close
Grip Pulldowns. Some specific ones
for this exercise include:
Pulling down behind the neck
This is also
known as the Behind-the-Neck
- It is not
a good exercise and can lead to shoulder
problems in the long term.
- The position
of the arms in the shoulder sockets is a
- Even with
enough flexibility to do the exercise properly
(which few people have) there is still a
large risk of injury.
- The shoulders
are just not designed to work with resistance
in that position.
Taking too wide
or too narrow a grip
you find your biceps are more fatigued than
your back, your grip is too narrow.
- If you have
a very small range of motion, your grip
is probably too wide.
- The grip
you should be taking is at or near the point
where the bar starts to bend down.
- The longer
your arms are, the further down the bent
part you can safely grip.
- The shorter
your arms are, the closer in your hands
will need to grip.