6 Rope High Pull Downs That Make Your Back Wider

Although not as hard-core as the pull-up, the high pull-down is also a very effective back exercise. You can use it as a warm-up before back training or as the main movement of back training.

1. Wide-grip high pull-down

Wide-grip rope pull down is the base version that everyone will think of. Unfortunately, many people do this exercise just to pull the weight. By maintaining a standard movement and avoiding leverage, you can hit the lats, the rear delts, and all the middle upper back muscles. Make sure your grip is slightly wider than your shoulders so you can maintain control of the handlebars. Angled handles are more wrist friendly.

Make sure you move your shoulder blades first as you pull. This tip can help you better activate your lats, and do it with every pull-down variation. Likewise, keep the elbows slightly bent throughout, there is no need to lock the elbows.

2. Close-grip high pull-down

If you want to further strengthen the lats, then this move should be your first choice. A narrower grip keeps the arms more vertical, a position best for isolating the lats.

You should try to keep your upper body as upright as possible. Make sure you feel a full stretch at the top, but don't get too stretched. Likewise, think of your hands as hooks, don't try to pull with your arms, and think of using only the lats to complete the movement. Your elbows should be as down as possible.

3.Neutral Grip Lat Pulldow

This exercise will work your entire back, but the upper lats will get a little more work if you do it right. The grip is shoulder-width apart, palms facing each other.

The body can be leaned back slightly, which brings more of the middle areas of the upper back such as the middle trapezius and teres major.

4. Reverse grip high pull-down

The grip doesn't need to be too wide for this action, just adjust your grip according to your comfort, just slightly wider than your shoulders. As you pull down, make sure to keep your chest as high as possible. Again, pause for 1-2 seconds in the area of the action. This is the key to making your lats bigger overall. The biggest benefit of this move is that it bombards your lower lats.

5.Single-arm rope pulldown

One-arm ropes or machine pulldowns can provide similar benefits to dumbbells, because you don't get assistance from the other side on one side of the exercise. In fact, using a rope is better than dumbbells because the rope can be used from head to tail. Provides constant tension. With the side you're working on on a flat surface with the rope, make sure you're pulling the handle back as far as you can as you pull down. As you restore, take an extra 1-2 seconds to feel the stretch. This opens up the fascia, the thin layer of skin around the muscle fibers. Doing this will increase the pump for each set.

6. Straight arm pulldown

Not all pull-downs require sitting or kneeling. Standing high pull-downs can be used as an alternative to dumbbell straight-arm raises, which have a similar effect on the lats. Using the bar handle allows us to lift more weight with more trapezius strength. However, the range of motion may be limited, because once your body hits the handle, that's the maximum range you can do for the entire movement.

Using a rope can alleviate this problem. Pulling down and spreading your hands apart at the top allows for more movement and a better squeeze. Even better, you can attach the rope to a pulley and pull the rope. Another way to make this move more efficient is to slowly push your hips forward as you pull the weight down, which will allow your lats to get more activation. As you lift, move your hips back to feel the top-down stretch. Of course, there is also a one-arm version of this move.