Wide-Grip Rear Pull-Down

  1. Sit on a pull-down machine. Set the appropriate weight.
  2. Grab the bar with the wide grip.
  3. Bring the bar behind your head. When performing the exercise, keep your body stationary. In the lower position, the bar should touch your rear delts. Hold the bar in peak position for 1-2 second(s).
  4. Raise the bar back to the starting position.