Wide Grip Lat Pull Down - Phase 1 - Day 2 - Muscular Endurance: Works the upper back including the rhomboids, mid traps and the teres muscles. This is one of the most popular exercises for the back. Many think that the wider the grip, the wider the back - this is not the case. When the elbows stay out to the side of the body in the fully contracted position, you work more of the upper back - the rhomboids, the traps, the teres. Posture is crucial when training the back. Keep the back, chin & chest up high. Lower the weight slowly, squeeze at the bottom. Visualise the scapula (shoulder blades) coming together, even trying to squeeze a grape at the lowest point of the exercise with the shoulder blades. Don'ts: swinging with the weight, rounding the lower back & not getting a full range of motion. Aim for 3 sets; 15 reps; 30 seconds rest in between sets. Nick Jones - World Bodybuilding Champion & Kymbel Hunt.