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Wide Row Forearm Forge
Beginner 48 min

Wide Row Forearm Forge

Calories

335 kcal

Equipment

Lat Pulldown Machine, Barbell, T-Bar Row, Adjustable Bench

Intensity

—

Focus

Upper Back, Rear Delts, Forearms, Biceps

Workout Exercises

1

Wide-Grip Lat Pulldown

8 min

Lat Pulldown Machine Upper Back

Description

A classic lat pulldown performed with a wide overhand grip to emphasize the upper back by training strong shoulder extension and scapular depression/retraction under control.

How to perform

  1. Step 1

    Step 1

    Sit tall with your thighs secured under the pads and your feet flat. Reach up and take a wide overhand grip, then set your shoulders down away from your ears. Keep your ribs stacked over your hips and your torso mostly upright.

  2. Step 2

    Step 2

    Pull the bar down to the top of your chest while driving your elbows down and slightly back. Keep your shoulders low and squeeze your upper back at the bottom. Don’t yank or lean way back—stay controlled and tall.

  3. Step 3

    Step 3

    Let the bar travel back up slowly until your arms are straight overhead again. Keep your shoulders controlled—don’t let them shrug up at the top. Reset your brace and repeat with the same smooth tempo.