The wide grip lat pulldown exercise targets the lats developing more width in the upper lats.
Lat Pulldown Technique & Execution
Grasp the lat pulldown bar with a wide, overhand grip starting with your arms extended above you
Sit with your knees hooked under the support
Pull the bar down toward the top of your chest
Try not to sway backwards to involve the lower back muscles to help with this movement
Release and extend the arms back to starting position
Behind the Neck Lat Pulldown
Similar to the wide grip lat pulldown, the only difference here is you're pulling the lat pulldown bar down to the back of your neck instead to the front of your upper chest.
Behind the Neck Lat Pull Down Technique & Execution
Grasp the lat pulldown bar with a wide, overhand grip starting with your arms extended above you
Sit with your knees hooked under the support
With your head bending forward, pull the bar down toward the back of your neck
Release and extend the arms back to starting position
Narrow Grip Lat Pull Down
There are various lat pulldown bars you can use for this exercise, either a standard lat pull down bar, or parallel grip lat pulldown bars of varying length. Narrow grip lat pulldown targets the lower lats area.
Narrow Grip Lat Pulldown Technique & Execution
Grasp the pulldown bar with a narrow to medium width grip
Pull down the bar toward your upper chest
Avoid swaying backwards bringing your lower back muscles into the movement
Draw the shoulders down and stick out the chest at the bottom of the movement
Return to starting position with your arms fully stretched out
