Wide Pull Down (IL-WPD)
| Machine Weight: | lbs. = 320 | kg. = 145.1 |
| Max User Weight: | lbs. = 350 | kg. = 158.8 |
| Starting Resistance: | lbs. = 2 per work arm | kg. = 0.9 per work arm |
| Total Max Resistance: | lbs. = 225 per side; 450 total | kg. = 100 per side; 200 total |
| Max Plate Capacity*: | 5-45 lb. plates per weight rod | 4-25 kg. plates per weight rod |
| Size** (L x W x H): | in. = 49 x 71 x 79 | cm = 123 x 180 x 201 |
| Live Area*** (L x W x H): | in. = 97 x 95 x 91 | cm = 245 x 241 x 231 |
Muscles Exercised: Latissimus Dorsi, Trapezius, Teres Major & Biceps
Setup
Load the unit with desired amount of weight to ensure appropriate resistance and secure plates with retaining pin. Seat should be adjusted to allow wrist to follow elbows. With feet placed on the floor, adjust knee pad to allow comfortable positioning. Stand and grip the bar in the desired position, then pull down and sit with thighs under the pads. Position upper body by leaning slightly forward from the hips and pulling directly over the shoulders. Movement should finish with handles at or slightly below mid chest.
TIP: The ideal grip position is hands as far out as possible on the handle, but allow the elbows to contact the sides of the body in the down position during the exercise. This ensures a full range of motion.
Performing the Exercise
With a controlled motion, draw down the handles directly over the shoulders until hands reach shoulder height. Extend the handles up until arms are fully extended. Return the handles to the start position and repeat the motion while maintaining proper body positioning.
TIP: While performing the exercise, keep the back straight and think about lowering your elbows towards your lower back. This will reinforce the correct exercise position and increase the mental concentration on the Latissimus Dorsi.