Back Exercises
55
Wide Pulldowns — Shoulder Adduction (with elbow flexion)
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Adjustable Arm Position:
1, 2
Success Tips
•Keep knees bent and feet flat on floor.
•To determine the appropriate grip width for you, hold your arms straight out to your sides at shoulder height. Bend your elbows approximately 90°. Hands should be no wider apart than your elbows (beginners may narrow their grip to increase comfort).
•Keep your spine aligned, abs tight and a slight arch in your lower back.
Variation
Remove the long bench pad. Attach the Leg Press Seat Back to the sliding seat, facing away from the engine. (Refer to instructions for attaching the Leg Press Seat Back accessory.) Lock the seat in position at the far end of the seat rail. After grasping the Hand Grips, sit on the seat, facing the engine. Lean forward at the hip, and use the seat back for added stability.
START
START
•Grasp the Hand Grips using the wide grip determined by following the directions in the Success Tips, then sit on the bench, facing the engine.
•Lean forward at the hip.
•Arms should be in line with the pulley.
FINISH
FINISH
•Initiate movement by depressing the shoulder blades while simultaneously drawing elbows down and inward toward your sides.
•Hand grips may not touch your chest. At the end of the motion, arms should be near your sides, shoulder blades fully depressed.
•Keep forearms facing upward.
•Slowly return to Start position.
