Wide bar, still to the chest

Lat Pulldown Wide

Hands out on the long bar. Sit tall. Pull to the upper chest. Behind-the-neck is still not a personality.

Hunter: First Gym day 1 lists wide. I still pull to the chest. If the wide bar turns into a shrug, I move in a hand and log it.

Cues

Thighs locked. Sit on your sit bones.
Hands wider than shoulders on the long bar. Not the last inch of the sleeve.
Pull the bar to the upper chest. Lead with the elbows.
Pause. Do not bounce off the collarbones.
Stretch up without shrugging into your ears. Torso stays a post.

Setup

Same pad rules as a regular pulldown. First Gym day 1 is 3 sets of 8-10 after bench. PPL pull uses these after Pendlay rows. Pin you can own. Use the plate-free stack number. Write it.

First Gym day 1

Goblet squat, bench, then this, then RDLs, then a plank. That is the pull. You do not need a second pulldown variation the same night. Log the pin.

Wide is not more advanced

Wide just changes the elbow path. Neutral and medium still build the same pull-up later. If your shoulders feel better closer, switch and log lat pulldown neutral. Do not suffer a wide bar because a chart ranked it.

Then a pull-up

Pulldowns are how a lot of us get to a bar without kipping. When 10 wide reps look quiet, try a dead hang and a few pull-up attempts. Log both. Ugly kips do not count as pull-ups.

Common misses

Behind the neck. Leaning into a sit-up. Only bending the elbows so it becomes an ugly curl. Slamming the stack. Also: a grip so wide you cannot reach the chest.

FAQ

How wide?

A little outside shoulder width. The last hole on the bar is usually too far. If you cannot pull to the chest, move in.

Straps?

Allowed if grip dies. Log the same.

Log wide pulldowns in the free Vitality Engine. Pin number, every working set.

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