Wide Reverse-Grip Front Lat Pulldown

Differentiation: Mechanics

This variation of a pulldown is unique. Here is how: you hold the bar attachment using a reversed grip | with your hands wide apart. This hand position and grip engages and develops your lats | and rhomboids.

Starting Position

To get into starting position, do this...

1) Locate a cable machine with a lat pulldown option. Or, set a cable machine's pulley at its highest setting. If your machine does not have an attached bench, position the short side of a flat bench so it is facing the cable machine.

2) Obtain a wide grip lat pulldown bar attachment.

3) Clip a wide grip lat pulldown bar onto the pulley hook.

4) Sit on the bench.

5) Adjust the knee brace so it holds your legs snugly in place. This platform prevents your body from rising as you pull down the weight.

6) Reach up and grasp the bar with your hands three inches wider than shoulder-width apart - with your palms facing you.

7) Lean slightly back (around 20-degrees) and push your chest out.

8) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your core muscles tight, exhale as you flex your outer-lats while simultaneously pulling the bar down

3) ...until the bar falls just below your chest.

4) Squeeze your lats and arms and hold for a count of two seconds.

5) Then, inhale as you allowing the bar to retract upward, using a slow and controlled movement

6) ...until your arms are fully extended.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Focus on squeezing your back muscles instead of your arms, this will help concentrate the effort in your back.

Be sure your knees are secure under the knee brace and your arms are fully extended (lats stretched).

Be sure to refrain from swaying your upper body in an attempt to move the weight more easily. By holding your torso stationary, you will maximize the amount of effectiveness this movement has on the outer-lats.

Imagine your hands as hooks as you pull the weight down.

Keep your core muscles tight.

Be sure to move slowly and deliberately through the lift. This will ensure that your muscle receives the maximum benefit of constant cable-resistance.

Be sure not to curl the bar towards your body, but instead focus on pinching your shoulder blades together.

Keep your torso upright - at a 90-degree angle to your legs. Do not move your upper body while pulling.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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