Wide Lateral Pulldown for Back

• Adjust the seat height so when you grab the bar, your arms are extended at a slight bend.

• Sit up tall with your legs secured, core engaged and chest up. Do not arch your lower back.

• Use an overhand grip with hands slightly wider than shoulder width apart.

• Initiate the movement by pulling your shoulder blades down and back as if pinching a pencil between them.

• Keeping your torso stabilized, pull the handle down to your upper chest in a controlled motion.

• Focus on squeezing your back muscles, primarily the lats, as you pull the bar down. Avoid swinging the torso.

• Once the bar touches your chest, slowly raise it back up to the start position with control.

• Breathe out as you pull down, breathe in as you raise the bar back up.

• Perform 2-3 sets of 10-12 repetitions, using a weight that fatigues your muscles by the end.

• Maintain proper spinal alignment and engage your back muscles throughout the exercise.