Muscle Group: Back

This exercise widens the upper lats. It allows you to do simulated pull-ups with less than your total body weight. Wide pulldowns to the front should not replace pull-ups, they are just a great weapon in your bodybuilding arsenal.

  1. Grab a long bar with a wide overhand grip and sit on the seat with your knees placed under the knee support pad.
  2. Pull the bar down under control until it touches the top of your chest. Make sure that the upper back does the work and you’re not using momentum to bring down the weight.
  3. Let the bar go back up, extend the arms again, and really feel your lats get a full stretch.