Wide Grip Pulldowns
Grip the wide grip pulldown bar (this is the bar that bends down at the ends) at a grip width that is just beyond the bend in the bar. If your bar doesn't have a bend, grip the bar somewhere between 6-10 inches wider than your shoulder width.
Once your grip is set, let the bar up completely for a full stretch of the arms and lats. Then pull the bar down by pulling with your arms and lats (armpit/upper back muscles) and until your shoulders and elbows are pulled completely down and back and your lats are fully contracted as tightly as possible. The bar should end up at the collarbone level, but don't get overly focused on where the bar is. Think more about whether your lats are contracted as far down and back as they can possibly be. Once they are completely contracted down and back, let yourself back down under control for a full stretch all the way through the shoulders. Never allow yourself to jerk on this exercise. It must be performed strictly.
Keep your chest up and your shoulder back throughout the entire exercise.
Once your grip is set, let the bar up completely for a full stretch of the arms and lats. Then pull the bar down by pulling with your arms and lats (armpit/upper back muscles) and until your shoulders and elbows are pulled completely down and back and your lats are fully contracted as tightly as possible. The bar should end up at the collarbone level, but don't get overly focused on where the bar is. Think more about whether your lats are contracted as far down and back as they can possibly be. Once they are completely contracted down and back, let yourself back down under control for a full stretch all the way through the shoulders. Never allow yourself to jerk on this exercise. It must be performed strictly.
Keep your chest up and your shoulder back throughout the entire exercise.