L
Salihaku
EXERCISE
Wide Neutral Grip Pulldown with Pause
This variation uses a neutral grip (palms facing each other) and adds an isometric hold at the bottom of the movement. This maximizes time under tension and builds strength.
Level:Intermediate
Type:Machine-based
Technique
How to perform
1
Set an appropriate weight and grasp the handles so that your palms face each other (neutral grip).
2
Sit down with a straight back. Lean back slightly, keeping your chest up.
3
Pull the handles down towards your chest, keeping your elbows close to your body.
4
Pause at the bottom position and hold the contraction for 2-3 seconds, squeezing your back muscles maximally.
5
Return the weight slowly and with control to the starting position.
