Lat Pull Down Wide Grip
The wide-grip lat pulldown is a cable machine exercise targeting the latissimus dorsi. The wider grip increases lat stretch at the top and places greater emphasis on the outer back, helping to build a wider back appearance.
Sådan gør du
- Sæt dig i en lat pulldown-maskine og tag fat om stangen med et overhåndsgreb, der er bredere end skulderbredde.
- Juster knæstøtten, så dine ben sidder fast, og læn dig en smule tilbage.
- Træk stangen ned mod din øvre brystkasse ved at føre albuerne nedad og bagud.
- Knib dine lats sammen i bunden af bevægelsen.
- Lad langsomt stangen vende tilbage til startpositionen og gentag for det ønskede antal gentagelser.
Teknik-tips
- Grip the bar wider than shoulder-width with an overhand grip.
- Adjust the knee pads securely to lock your lower body in place.
- Lean back slightly from the hips to clear your chin.
- Drive your elbows down and back toward your back pockets.
- Squeeze your shoulder blades together at the bottom of the movement.
Vejrtrækning: Exhale as you pull the bar down toward your upper chest, and inhale in a controlled manner as the bar rises back to the starting position.
Almindelige fejl
- Using too much momentum by swinging your torso, which reduces the work done by your lats.
- Pulling the bar behind your neck, which places excessive strain on the shoulder joint.
- Initiating the pull with your biceps instead of driving with your elbows, leading to early arm fatigue.
- Not allowing a full stretch at the top of the movement, cutting the range of motion short.
Aktiverede muskler
Primære: latissimus dorsi. Sekundære: biceps, rhomboids, trapezius.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps, rest 60 s
Tab dig
3–4 sets × 12–15 reps, rest 45–60 s
Opbyg muskelmasse
3–4 sets × 8–12 reps, rest 90 s
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Pas på, hvis…
- If you feel shoulder discomfort, ease off or use a standard shoulder-width grip.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Why do I feel this exercise more in my arms than my back?
This usually happens when you pull with your hands rather than driving with your elbows. Focus on using your hands simply as hooks and lead the movement with your elbows.
How wide should my grip be?
Take an overhand grip that is comfortably wider than your shoulder-width. Avoid an excessively wide grip, which limits your range of motion.
How many times a week should I do lat pulldowns?
Two to three sessions per week with at least 48 hours of rest between sessions is ideal for most beginners.