Cable Floor Wide Grip Pulldown

Sit on the floor facing the high pulley, bend your knees, and hook your feet against the machine base to anchor yourself. Grip the bar wider than shoulder width, lean back slightly, and start with your arms extended overhead.

Drive your elbows down and out to pull the bar toward your collarbone and upper chest. Lift your chest toward the bar and keep your shoulders down so your outer lats contract broadly.

Pause briefly near your upper chest, then slowly straighten your arms and let the bar travel back up. Feel your back lengthen upward while keeping your feet and hips in place.

Focus on the area from below your armpits to the sides of your back spreading wide and then squeezing. If your forearms tire first, hook your hands on the bar and concentrate on driving your elbows toward your sides.

Leaning far back on every rep turns the move into a row and adds momentum. Pulling the bar behind your neck or toward your face stresses your shoulders, so bring it to the front of your chest.

Exhale as you pull the bar down and inhale as you return it upward. Lightly brace your abs before each pull so your floor position stays steady.

Sitting on the floor gives your lower body less support than a bench, so build tension first by pressing your feet into the machine. Keeping your torso at the same lean angle every rep lets you load the same area consistently.