Training With Phil Heath – Exercise 4 – Hammer Strength Wide Grip Pulldown: Finishing off the back workout, the Hammer Strength Wide Grip Pulldown helps to further develop back width. To start the exercise, grab onto the bars, tuck yourself right into the bench and keep your chin and chest up. Slowly pull down with your elbows to full contraction. Hold the position for a second before slowly returning back to the start position. Aim for another 3 working sets of 8-12 reps and a 60-90 second rest in between sets. If you find that shorter rest periods results in less weight lifted, try to rest for longer. Phil Heath - Mr Olympia & Nick Jones - World Bodybuilding Champion.