Training for Ladies - Day 5 - Exercise 1 - Wide Grip Lat Pulldown: This exercise is great to work the entire upper back. Remember to set yourself up correctly by sitting close in to the pad. Use a overhand pronated grip and start the exercise by retracting the scapula to pull the bar down towards your upper chest. The elbows should stay out to the side. Don'ts - Avoid using momentum or leaning back; a common mistake with too heavy a weight or when fatigued. Letting the weight go down too quickly is also a common mistake. Aim for 3 sets x 15 reps with only 30 seconds rest in between sets. Nick Jones - World Bodybuilding Champion & Sally Matterson - INBA Australia Sportsmodel Winner.