Cable Wide Pulldown

1. Attach a long straight bar to the high pulley and grip it well outside shoulder width with palms facing forward.
2. Sit down and secure your thighs under the knee pads with feet flat on the floor.
3. Lean back slightly, lift your chest, and let your arms extend fully overhead to stretch the lats.
4. Pull the bar down toward your upper chest by driving your elbows down and out.
5. Squeeze your shoulder blades down and together as the bar approaches your collarbone.
6. Pause for a second in the contracted position with your chest up.
7. Let the bar rise under control until your arms are fully extended and shoulders reach up slightly, then pull the next rep.

Common Mistakes

• Pulling behind the neck: Bringing the bar behind the head forces the shoulders into a vulnerable rotated position. Pull to the front of the collarbone.
• Leaning way back and heaving: Turning the pulldown into a rowing swing uses momentum, not lats. Keep a modest, fixed lean of 10 to 20 degrees.
• Gripping too wide: An extreme grip shortens the range of motion and strains the shoulders. Set hands just outside shoulder width where you feel the lats most.
• Releasing the top too fast: Letting the stack yank your arms up skips the loaded stretch. Control the negative all the way to full extension.