Widegrip Pull-down

Directions:

Preperation/body position

1. Set correct resistance on weight stack. Attach wide bar to high pulley.
2. Grasp bar with a wide overhand grip, sit down and place thighs under pads.
3. Arms should be extended above head.

Excution/Movement

1. Keeping torso relatively stationary, pull bar to upper chest.
2. After peak contraction, control bar back to beginning position, so arms are fully extended above head.
3. Repeat for desired number of repetitions.

Comments

The pull down is a commonly used exercise in gyms, likely due to the ease of changing resistance, and most gym goers unable to perform the pull up with their own bodyweight for desired amount of repetitions. If executed correctly, the pull down will stimulate the same muscles as its bigger brother, the pull up.

The exercise seems an attractive choice for those who can not yet perform pull ups with their own bodyweight, and want to gain strength and progress.
The pull down station is also advantageous when different attachments want to be used. Many different handles and attachments can be used on the pulley, stressing the muscles differently.

Do not swing your torso to pull the bar down in the initial stages of the exercise, as this will take stress away from the latissimus dorsi and other back muscles. Bring the bar to the upper chest, then return to the starting position so that arms are fully extended above your head.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.