Wide-Grip Lat Pulldown
Comprehensive biomechanics and technique cues to execute Wide-Grip Lat Pulldown with joint safety, maximal activation of the Back, and consistent progression.
Track sets and weights on eBolts
Automated rest timer, 1kg micro-loads, and offline functionality in the gym.
Gym Equipment Guide & Adjustment Points
Puxada Alta (Lat Pulldown)
Estação de polia vertical alta com cabo de aço, barra curva e almofadas de coxa.
Puxe o pino e desça as almofadas até travarem firmemente sobre as pernas.
Selecione a carga na coluna vertical de placas.
Permite trocar por barra reta, triângulo ou barra pegada neutra.
- •Segure na curvatura da barra com pegada pronada aberta.
- •Incline o tronco levemente para trás (~15º) mantendo o peito erguido.
- •Puxe a barra em direção à parte superior do esterno, apertando as dorsais.
Execution Guide: Biomechanical Steps
Initial Setup and Positioning
Set the pulley height and select the proper attachment, keeping your spine neutral and core tight.
Joint Lock and Posture
Retract and depress your scapulae, stabilizing the shoulder girdle and keeping your core braced.
Concentric Execution and Muscle Focus
Initiate the concentric contraction targeting the Back, moving the load smoothly without jerky momentum. eBolts technical cue: Pull the bar down with palms facing forward; lead with the elbows and squeeze the back.
Eccentric Control and Breathing
Control the eccentric descent in 2 to 3 seconds, sustaining continuous muscular tension. Inhale during lowering and exhale on peak effort.
Coach Technique Cue
Pull the bar down with palms facing forward; lead with the elbows and squeeze the back.
Equipment Alternatives
Dumbbells with a neutral grip, same range of motion and controlled tempo.
Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Inverted row on a table/TRX or pull-up bar.
Equivalent machine or convergent leverage machine at the gym.