Cable Wide-Grip Lat Pulldown Exercise Images
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Cable Wide-Grip Lat Pulldown
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Sit at the lat pulldown machine with your legs secured and grasp the wide bar with an overhand grip, hands wider than shoulder-width apart. Pull the bar down toward your upper chest while keeping your torso upright and squeezing your shoulder blades together, then slowly return to the starting position. Avoid leaning back to keep the focus on your back muscles.
คำแนะนำทีละขั้นตอน
- Sit down on the lat pulldown machine and adjust the thigh pad to secure your legs in place. Ensure your feet are flat on the ground and your back is straight.
- Grasp the wide-grip bar with both hands, palms facing forward (overhand grip), and position your hands wider than shoulder-width apart.
- Start with your arms fully extended above your head, keeping a slight bend in your elbows to avoid locking them.
- Pull the bar down towards your upper chest in a controlled motion, squeezing your shoulder blades together as you pull. Keep your torso upright and avoid leaning back excessively.
- Pause briefly when the bar is near your chest, ensuring maximum contraction in your back muscles.
- Slowly return the bar to the starting position, fully extending your arms while maintaining control of the movement.
- Repeat for the desired number of repetitions.
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คำถามที่พบบ่อย
- What muscles does the cable wide-grip lat pulldown work?
- The cable wide-grip lat pulldown primarily targets the lats in your back, helping to build width and strength. Secondary muscles engaged include your biceps, rear shoulders, and upper traps, which assist during the pulling motion.
- Is the cable wide-grip lat pulldown suitable for beginners?
- Yes, beginners can safely perform this exercise as long as they use proper form and moderate weight. It's important to start with a lighter load to focus on technique before gradually increasing resistance.
- What equipment do I need for a cable wide-grip lat pulldown?
- You need access to a lat pulldown machine with a wide bar attachment. If you don’t have one, pull-ups or resistance band lat pulldowns can be effective alternatives.
- What are common mistakes to avoid during the cable wide-grip lat pulldown?
- Avoid leaning too far back or using momentum to pull the bar, as this reduces back activation and increases injury risk. Also, don’t let the bar snap upward—control the movement both ways for better muscle engagement.
- How many sets and reps should I do for the cable wide-grip lat pulldown?
- For strength and muscle growth, aim for 3–4 sets of 8–12 reps. Beginners may start with 2–3 sets of 10–15 reps using lighter weights to develop proper form.
- Are there variations of the cable wide-grip lat pulldown?
- Yes, you can perform this exercise with different grips such as a close grip or reverse grip to target slightly different areas of the back and arms. You can also use a straight bar or neutral grip handles for variation.
- What are the benefits of the cable wide-grip lat pulldown?
- This exercise helps build a stronger, wider back, improving posture and overall upper body strength. It also enhances pulling power for sports and other compound lifts like rows and deadlifts.