Dorsal exercises WIDE-GRIP LAT PULLDOWN

Or behind-the-neck pulldown

Or WIDE-GRIP LAT PULLDOWN

Or wide-grip rear pulldown
This exercise of musculation solicits the muscles of the back especially at the level of the width. Working at the high pulley allows those who are not yet able to do push-ups at the fixed bar with their body weight, to muscle their back in width.

Targeted muscles

Mainly the large back, large round, small round and secondarily the muscles of the arms (brachius biceps, anterior brachial, long supinator), trapezios (lower part), rhomboids and lateral deltoids. When the bar is brought behind the neck with the arms along the body, the outer and lower parts of the large dorsals are targeted.

Execution of the exercise

Sit on the seat of the machine by placing the knees under the socks. Hold the bar in a wide grip, hands in pronation. Pull the bar down to the neck, then slowly return to the starting position. The back remains straight while running.
Breathing
Exhale when you lower the bar and inhale when you brake the ascent.
Safety instructions

The neck pull is not advisable as it can be traumatic for the shoulder joint. Generally, it is recommended to make this type of pull in front by bringing the bar to the level of the chest.

One should not cheat by using the abdominals to lower the load when it becomes difficult. With this bad technique, Dorsal will be rounded, the head will go ahead and you will tense. Keep the bust straight and concentrate on the dorsal muscles.

The bar should not be brought violently to the neck because shocks on the neck are not recommended.
WIDE-GRIP LAT PULLDOWN

See more ...