Wide Grip Pulldown - Phase 4

Wide Grip Pulldown - Phase 4 - Hypertrophy Phase 2 - Day 4: This is exercise 1 for the back; the wide grip pulldown. Maintain a wide grip & sit right in to the machine. Ensure your posture is upright, chin up & elbows are out to the side. Always retract the scapula at the bottom of the movement which will really hit the upper back. A variation to the movement is to lean back slightly which will give great contraction fo the mid back including the rhomboids, the lower & mid traps & the teres major. As this is the first exercise for the back, aim for a warm up set of 15 reps before completing 3 working sets of 12, 10 & then 8 reps, employing the pyramiding system with each set. Nick Jones - World Bodybuilding Champion & Nathan Wallace - Natural Bodybuilder