Wide Grip Upper Pulldown

Sit in a cable machine with a wide bar attached. Adjust the seat height and knee support to suit your height. The knee support is necessary to prevent the body from lifting during the exercise. Grab the bar with your fingers away from you. The grip should be wider than your shoulders. Holding onto the bar with your hands, tilt your torso back about 30 degrees by arching your lower back and pushing your chest forward. This is the starting position. Pull the bar down until it touches the lower part of the chest as shown in the picture. Tip: Concentrate on contracting your back muscles at the bottom of the movement. The upper body should remain motionless, only the arms should move. The forearms should only hold the bar without doing any extra work, so don't try to pull the bar down using your forearms. A second after reaching the bottom of the movement, slowly return the bar to its original position, fully extending the arms and stretching the latissimus dorsi. On this movement, exhale. Do the required number of repetitions.